Johnny 232

Start with a dynamic warm-up focusing on cardio preparation and full-body mobility. For the weighted runs, use a vest that's comfortable but adds a challenge. If a weighted vest isn't available, run unweighted but maintain a brisk pace. In the row, maintain a steady, consistent pace. For thrusters, choose a weight that allows for good form yet is challenging. If 95/65 lbs is too heavy, reduce the weight. For pull-ups, aim for a full range of motion; modify with band-assisted pull-ups or jumping pull-ups if needed. In double-unders, maintain a relaxed and rhythmic jump; if difficult, substitute with twice the number of single-unders. In wall ball shots, select a ball that allows for a full range of motion and continuous movement. For burpees, maintain a steady pace, focusing on efficient movement. The second row and final weighted run should mimic the first in terms of pacing and intensity. Cool down with light cardio and stretching, focusing on the muscles worked throughout the workout.