Buy In: Row/Run. 12 Reps: Cat/Camel, Bridge, Side-lying bridge, 4 position neck stretch (self-explanatory) (but really it isn't since I had to bring it up- figure it out).(I don't mean you Berube: you are a neck guru).
Turf work: 20 meters: Walking RDL's (golf tee pick up drill), Small Hop (yes Peter Cottontail style),Bigger hop, Leap, (that's 60 meters of hopping if you're keeping up), Walking lunges, Walking spiderman lunges, forward roll.
In 30 Minutes, complete as many rounds as possible of:
Run 400 Meters
Rest 1 Minute