Here's one of those gallery doohickey's, click the photo to see some 6am overhead squat action.
Here's one of the all out sprints from the 9am. Thanks to Marilyn for the cinematography skills!
Overhead Squat 5-5-5-5-5
*Positioning is focus, not weight
10 x 100 meter sprint - 60 seconds rest
*you can choose to plug in one two minute rest where desired