5 minute run prep followed by..

round 1 0.03 jog
round 2 0.06 run
round 2 0.06 sprint
round 3 0.12 sprint
round 4 0.18 sprint
round 5 0.06 sprint
round 6 0.06 sprint, 0.06, 0.06...

note 0.18 time

If feeling super eager, add in 10 side hollow rocks per side following each sprint

1:5 work rest ratio

25 min