A. Mobility work

B. For time:
800m run, rest 1:1, 1 time
400m run, rest 1:1, 2 times
200m run, rest 1:1, 3 times
100m run, rest 1:1, 4 times

Masters
A.
Same

B.For time:
600m run, rest 1:1, 1 time
300m run, rest 1:1, 2 times
100m run, rest 1:1, 3 times
50m run, rest 1:1, 4 times