A)
3 sets:
50ft butt kicks
50ft high knees
100ft side step
25 ft samsome stetch
25ft inch worm

B)
1000m run @ 70% (light)
then,
3 sets:
50ft frankenstein walk
3 step take off x5

C)
7-8 sets:
100ft jog (big stride)
right into, 100m sprint