Warm-up
0-5:00
Briefing
5:00-25:00
Banded Hip Stretch
Calf Stretch
High Leg Kicks
Leg Cradles
Heel Walks
Calf Raises
High Knees
Bum Kickers
Wall Slides
Fall into Sprint
Metcon (10 Rounds for time)
25:00-55:00
10 Rounds
1 Round every 3 minutes
200m Sprint
10 Burpee Box Jump Overs