A1. Shoulder Extension Stretch; 60 sec x 2 sets; rest RAN https://www.youtube.com/watch?v=x1T_OG3ISbc&t=30s
A2. Smash Medial Quad (midlde of thigh) - 60 seconds x 2 sets; RAN
B1. GHD Thoracic Stretch; 60 sec x 2 sets; RAN
B2. Couch Stretch - 60 sec/leg x 2 sets; RAN
C1. Shoulder Sleeper Stretch; 60 sec/side x 2 sets; RAN
C2. Twisted Lizard - 60 sec/leg x 2 sets; RAN
D1. TFL / Piriformis Smash; 60 sec/side x 2 sets; RAN 
*https://www.youtube.com/watch?v=GXf4FLBUnBI
D2. Seated Hip Ext Rotation Stretch - 60 sec/side x 2 sets; RAN
*https://www.youtube.com/watch?v=xku6HVmcuW0
Completed. Shoulders and hips felt great warming up with this routine. 
+
5min AMRAP: 
Buy In: 500m Row 
Then, 
7 Burpees 
28 Double Unders - 4+17. Felt smooth and fast. 
rest 5min 
5min Assault Bike for Max Cals - 80 cals. Pushed it on the pace. Felt solid and focused on this. 
rest 5min 
5min AMRAP: 
Buy In: 500m Row 
Then,
7 Burpees 
28 Double Unders - 4+7. Tripped up on rope a couple times. 
rest 5min 
5min Assault Bike for Max Cals - 79 cals. Felt like max aerobic output. Put me on my back after. 
+
PT work (light jumps, side to side work, etc.) - Dids 3 sets of broad jumps, skiers, and single leg hops.