run and pbx

probodx
- ball routine
- curl-ups
- macaranas 
- pouring out
- pouring in
- figure 8
- back curl-ups
- kneeling oh rock
- angle lift
- overhead lift
- crossover fly
- single arm circles
- swimmers
- forward bell lift
- elbows to ceiling
- back bell lifts
18 min

30 min run = 5.74km (3.56 mi)
.4 increases (8.8-12.0)

2 miles @ 17:16