10 Jog on Greenway
5 Static Stretches
3 x 30m of High Knees
3 x 30m of Butt Kicks
4 x 5 x 40m Hill Run on 1′ interval and 3′ rest between sets
Five rounds for time:
100m Run
20 Rocket Jumps
300m Run
10 One Arm Push Jerk for each arm (40 lb / 25 lb)