Warm-Up: Run 150 slow2 minutes Squat Stretching (start slow, move faster as you go):30 jump rope singles Run 150 medium2 minutes Shoulder Stretching (start slow, move faster as you go):30 faster singles or slow doubles Run 150 fast2 minutes pull-up/ring row warm-up (scap pull-ups, kips, slow negatives, etc):30 Max-Effort double-unders or FAST singles (UB) Workout...Read More