Notes
treadmill interval: 1m warmup;
0.25 m x 4 at 6:00 to 5:49 pace;
bird / super / hollow / plank var.;
3 x (pull up / pushup / burp) [5 x 20 x 10);
3 x 12 inclined situps;
4 x 7 dips;
legraises;
2 x 26 to 30 lateral boxjumps;
3 x 35 to 40 sec battleropes