Mischief WOW w/ Dan. Didn't have a stopwatch so no idea what my times were.

Jog 800m
Active warm-up
2x40m accelerators
4x 10-15 meter scramble-up
3 minute rest

4 rounds of:
40m sprint
1 minute focused throwing
5/leg bird dog
Walk back to starting line

+1 bonus 40m sprint
3 minute rest

1 x 200m + 75 seconds rest
2 x 400m + 90 seconds rest
3 min rest
4 x 200 meter + 75 seconds rest