pbx and run

probodx
- ball routine
- curl-ups
- macaranas 
- pouring out
- pouring in
- figure 8
- back curl-ups
- 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
23 min (cut out legs)

30 min = 5.42km (3.36 mi)
.4 increases (8.0-11.4)

2 miles @ 18:18