A. L-Sit Hold; 25 seconds x 4 sets; rest 1min bw efforts - Done. No elbow pain. Have a hard time keeping feet high. 
B. Planche Leans; 25 seconds x 4 sets; rest 1min bw efforts - Done. No elbow pain. 
C1. FLR Hold on Rings; 25 sec x 4 sets; rest 40 seconds 
C2. Ring Row @ 41x2; 10 reps x 4 sets; rest 1min - Done. No elbow pain, but could feel tightness if I go to terminal ext. on the holds. 
D1. Supine Leg Whip; 8 reps/leg x 3 sets; rest 1min 
D2. Arch body complexes; 4 reps x3; rest 1 min (opposite arm/leg lift, other arm/leg lift, upper lift only, lower lift only, superman hold 10 sec = 1 rep) - Done. Felt great 
+
Run 400m 
rest 3min 
x5-7 sets (base each on feel) 
*Each 100m increase your pace speed to a tough 100m. (send over pacing splits afterwards, if possible) 

Felt great! Still getting used to the TruForm runner. Splits were 7mph, 8, 8.5, 9 each set. Made sure to warm up my hip flexors, knees and ankles. 

 Is there a specific warm up you would recommend before these running training pieces?