Running line drill warm-up

1-2 rounds:
Hip rotations - out and around
Hip rotations - in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Carioca
Skipping (forward/back/height/length)
Shuttle runs

- RX -
Every 4:00 for 5 sets:
400-m run
- Score is slowest effort.
- Rest with the remaining time.

- INTERMEDIATE -
Same as Rx'd

- BEGINNER -
Every 4:00 for 5 sets:
200-m run
- Score is slowest effort.
- Rest with the remaining time.

- MASTERS 55+ -
Same as Rx'd

Post-workout:
200-m front rack hold carry
- Switch arms as desired

1 set:
:30 foam roll calves/side
:30 foam roll quads/side

Same as Rx'd, intermediate, or beginner