1 set:
200-meter run, slow
:30 alternating hamstring scoops

3 sets:
:30 running position drill/leg
:30 lean and pull drill
:30 running falling drill
100-meter run
- Practice maintaining a figure-4 body position on each run.

1 set:
200-meter run, faster

2 sets:
10 single-arm dumbbell high pulls/arm
10 sumo stance dumbbell good mornings
10 Superman arch-ups

Pre-workout
EMOM 5:
3-5 sumo deadlift high pulls

- RX -
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)

- MASTERS 55+ -
3 rounds for time:
400-m run
21 sumo deadlift high pulls (45/65 lb)

2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side

3 rounds for time:
400-m run
10 left-arm DB sumo deadlift high pulls (35/50 lb)
10 right-arm DB sumo deadlift high pulls