run

9 min full speed 2.04km (1.26 mi)
.2 increase each min (13.0- 14.6)

run

9 min full speed 2.01km (1.24 mi)
.2 increase each min (12.8- 14.4)

GB+

L-sit tuck: 3 x 30 sec

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

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

1-arm db swing: 100 x 5#
squats: 50 x air

Decided to add a little extra to the GB work I'm doing. Losing weight and not happy about it.

run

9 min full speed 1.98km (1.23 mi)
.2 increase each min (12.6 - 14.2)

GB

L-sit tuck: 3 x 30 sec

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

Pull-ups: 3 x 3 (slow)

GB

L-sit tuck: 3 x 30 sec

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

Pull-ups: 3 x 3 (slow)

run

9 min full speed 1.95km (1.21 mi)
.2 increase each min (12.4 - 14.0)