- 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)

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

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

1 set:
200-m run, faster

Pre-workout:
5 sets for load:
3 sumo deadlifts

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