A. GENERAL (2:00)

Easy 400m Jog

B. MOBILITY / ACTIVATION (4:00)
1 x 25' drill, 25' jog back
- Walking knee tucks
- Walking quads stretch
- Hamstring Scoops
- Side lunges

C. SPECIFIC (10:00)
Running:
2-3 x 25' Drill + 25' Jog back
- A Skip:
- Side shuffle
- Carioca
- Butt kicks
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Rowing
3 x
20 sec moderate
20 sec hard
20 sec easy

E6MOM x 6
Row 500m
Run 400m

Score: Each set for time
TC: 36 minutes
KG: N/A

Scaling Options
Beginner
Row 250m
Jog 200m

Intermediate
Reduce row or run as needed

4 sets
25' Death march, heavy
15 Toe elevated RDL

Goal: Hamstring development