run

Warm-up run: 5 min @ 8.0kph

9:30 min 2.03 km (1.26mi)
Steady 13.0

GB

L-sit PB: 3 x 15 sec

Push-ups XR Bulgarian: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups L:  3 x 3 (slow)
V-ups straddle: 3 x 3 (slow)

Push-ups: 6 x 10 (1 min rest)
 

run

Warm-up run: 5 min @ 8.0kph

9 min 1.92 km (1.19mi)
Steady 13.0

run

Warm-up run: 5 min @ 8.0kph

9 min 1.91 km (1.18 mi)
Steady 12.9

run

Warm-up run: 5 min @ 8.0kph

9 min 1.89 km (1.17 mi)
Steady 12.8

One-arm db swings: 1 x 55 x 30#

run

Warm-up run: 5 min @ 8.0kph

9 min 1.88 km (1.16 mi)
Steady 12.7

One-arm db swings: 1 x 55 x 30#

GB

L-sit tuck: 3 x 30 sec

Push-ups XR: 3 x 3 (slow)
Dips: 3 x 3 (slow)

Pull-ups L:  3 x 3 (slow)
V-ups straddle: 3 x 3 (slow)