1. Old School Warm-up – Jog 1 mile, static flex
2. Ad Lib General Endurance
5xRun/General Strength Exercise/Run/Walk – where Runs=60s/45s; Walks=2′; GS= Speed Squats, Leg Lifts, Isometric Core work
3. 1 mile walk/jog cool down
60s runs were around 300m, 45s around 250m
Shoulder still feels like it could just “fall off” at any time 🙁