Farm Strong 12320

Warmup
General
800m run
-Easy jog 100m
-Faster jog 100m
-Then-
For 10m each
-Side to side lunge
-Walking knee hug
-Inch worm
-Walking quad pull
-Duck walk
-Then-
Foam roll (10-15 passes on each muscle group)
-Hamstrings
-Calf/Achillies
-Quad and hip flexor/soaz

Workout
4 Rounds:
4 Minutes hard run (maintain hard pace for the entire 4 minutes),
2 Minute recovery walk in between rounds

Cool Down
2 Min calf stretch on each leg