run

probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
- inchworm
- leg circles
- side kick
(21 min)

30 min = 4.92km (3.05 mi)
.4 increases (7.5-8.3)
.2 increases (8.3-10.5)