- RX -For time with a partner:30 toes-to-bars1.5-mile run30 toes-to-bars1.5-mile run30 toes-to-bars- One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
- INTERMEDIATE -For time with a partner:30 knees-to-armpits1.5-mile run30 knees-to-armpits1.5-mile run30 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 raises1-mile run20 hanging knee raises1-mile run20 hanging knee raises- One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
1 set:100-m run, slow:30 alternating hamstring scoops2 sets::30 running position drill per leg:30 lean and pull drill:30 running falling drill100-m run- Practice maintaining a figure-4 body position on each run.1 set:200-m run, faster
Accumulate:1:00 lacrosse ball foot roll/foot
For time with a partner:40 v-ups1.5-mile run40 v-ups1.5-mile run40 v-ups- One partner works while one rests. Partition the runs and v-ups sets as needed.