MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
WU: Warm up for at least 10' before the first stride.
MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
CD: Cool-down with at least 5' easy jog (Zone 1).