1200 3 stretches; 3 mins shoulder stretch

1930 400m run; 20 double unders; 4 SEALFIT mobility (hips); 4 passive groin to duck walk to active groin stretch; 4 toe touch-to-squat; arm circles; 16 PVC arcs over head both ways. Every 4 brought grip in very slightly; 7 shoulder twists (bend at hips, arms out to sides, turn each opposite ways)

3 x 400m run, 40 yd broad jump ; time of 8:38
*towards end took lots of small jumps for sake of work in less time. not sure what specific requirements were for broad jump, should have looked it up.

3 stretches

I had a bad attitude going in to the workout, but I caught myself and changed it. Had the idea of taking a shorter workout less seriously than longer ones; but if one does that then their longer ones will inevitably be lower quality too; it's an attitude thing, and it's not acceptable if one's pursuit is excellence and not status quo or mediocrity. And so - after the workout went to grocery store right after to buy healthy(er) food. Tomorrow I will have a good attitude for the PRT; and a more consistent/conscious diet with better attitude will keep me on track mentally to give it/life my best effort.