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

2 sets:
:30 running position drill per 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

- RX -
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
- One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.

- INTERMEDIATE -
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
- One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

- BEGINNER -
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
- One partner works while one rests. Partition the runs and toes-to-bar sets as needed.

- MASTERS 55+ -
Same as Rx'd

Accumulate:
1:00 lacrosse ball foot roll/foot