lot trips
50 jump rope of choice(double  or single)
spider man crawl
samson stretch
over under
gymnastic bear crawl
high knees
butt kicks

5@ 40%
5@ 50%
3@ 60%
5@ 75%
3@ 85%
1+ @ 95%

12 min AMRAP
10 DU's
2 Pistols
20 DU's
4 Pistols
30 DU's
6 Pistols
40 DU's
8 pistols
rest 1 minute
50 DU's
10 Pistols
60 DU's
12 Pistols
rest 1 minute
70 DU's
14 Pistols
80 DU's
16 Pistols
rest 1 minute
90 DU's
18 Pistols
100 DU's
20 Pistols
and so on and so forth

1 mile warm up
start at slow pace then increase speed to 5k race pace
then
6x200m 1 minute rest
record slowest 200