A. General
800m Easy run, nose breathing
20 straight leg front to back swings/leg
20 straight leg side to side swings/leg
1 min Hard run

B. Mobility
60sec Quadruped calf pedals

C. Specific
3 sets
50ft A skips + 50 ft butt kicks
50ft sprint*
*For some added fun in a class, you can try partner band resisted runs, they really encourage a forward lean and are just really fun to do.