run

robodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
- kick backs
- open legs lift *new*
24 min

30 min = 5.09km (3.16 mi)
.4 increases (7.6-10.6)

4 min @ 10.8kph