Part A: Focused Mobility Foam rolling Quads and IT Bands Stretch Achilles and calves Part B: In 20 Minutes Complete 1 mile Run With remaining time ascend ladder as high as possible 3, 6, 9, 12, 15, 18, 21 etc. KB Swings M24kg/W16Kg Box Jumps 24” all Record 1 mile run time/ highest round completed plus reps