8 to 10 min of active flex
15:00 easy run
150 burpees for time + run 1600 m for time right after the burpees
For the burpees you must clap overhead while in the air. While in the air your body must be in full extension from ankles to fingertips. You must also touch your chest and thighs to the ground when in bottom position of burpee.
Below is my heart rate file from the above session :: 150 burpees 15:49 plus 1600m run in 6:59 for total of 22:48
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