Foam Roll Hamstrings and Calves
30s each (standing in spot)
Fast Feet
Jumping Jacks
Sprawls
Lateral Hops
Skipping (Calf hops, don't use skipping ropes)
Leg Core Flutters

Then 0.04 Sprints x 3. 65 75 85%

KB Skill Warm-up (use your 2min benchmark weight)
15 KB RDL (stand shoe distance away from upright and hinge to touch bum against upright)
15 KB Dead Stop Swings
15 KB Swing (hinge don't squat!)

now start benchmarking! 2x 2min rounds on clock.

12-15