Buy in: Tabata Plank. (Elbows and toes for :20, rest for :10 x 8). Mobilize.
In 20 minutes complete as many rounds as possible of:
Run 400 meters
As many toes to bar as possible. (Set is terminated once you let go of the bar. Resume running promptly! Sub Hanging leg raises).
Score is total toes to bar.
Don't tear. Keep your hands dry and stop before things get too raw!