Warmup
10min easy jog
-Then-
2 Rounds not for time
20ft toe walk
10 Sumo Reach
20ft heel walk
10 Air squat
5 Inch worm
Workout
4 Rounds:
3 Minutes hard run (maintain hard pace for the entire 3 minutes)
2 Minute recovery walk between rounds
Cool Down
Seated hamstring stretch for 2 min
Bottom of the squat
and then