5k time trial

Warmup
400m run
then 2 x
30 sec squat hold
10 pass throughs
50m grapevine (karaoke)

Then do some light mobility work and
striding before the start.

WOD
Run Proctor's 5k race today!
It's starts at 9:15 on the turf.

Notes
Pay attention to your form and a high stride rate.