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
- single leg squat
- wall squat
(27 min)

30 min = 5.0km (3.10 mi)
.4 increases (7.5-9.5)
.2 increases (9.5-10.5)