4 x 400 m with 15 GHD sit-ups
(1:07) 2:15, (1:11) 2:18, (1:14) crash 2:44 didn't even try the last one
evening 5 sets of pull-up 5,5,5,5,3 50 sec recovery between each
3 sets for time 10 x 24 in box jumps, 10 x dumbbell side lunges
3:58
last Mon I ran Elfin' the full loop + an added loop at the top 1:02:30
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