Banded warm-up

2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps, right
20 banded side steps, left

Dynamic warm-up

1 set:
400-meter run (easy pace)

1 set:
Bear crawl
Samson lunges
Soldier kicks
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
- Perform each movement 25 ft down and back.

1 set:
200-meter run (moderate pace)

3 rounds:
:30 jump rope
:30 rest

1 set:
200-meter run (fast/stride)

- RX -
3 rounds for time of:
50 double-unders
12 deadlifts (155/225 lb)

Right into...
800-m run

- INTERMEDIATE -
3 rounds for time of:
30 double-unders
12 deadlifts (125/185 lb)

directly into...
800-m run

- BEGINNER -
3 rounds for time of:
30 single-unders
10 deadlifts (55/75 lb)

directly into...
400-m run

- MASTERS 55+ -
3 rounds for time of:
50 double-unders
12 deadlifts (125/185 lb)

Right into...
800-m run

2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side

3 rounds for time of:
50 double-unders
15 DB deadlifts (35/50 lb)
- Use two dumbbells.

Right into...
800-m run