Tempo run - .5 mile warm up, 2 miles hard (16:02.8), 1 mile easy, 2 miles hard (16:01.6) and .5 mile cool down. The stick and stretch.
Gym - pushups (100), pull ups, squats, single leg squats and bridge (20 each) and single leg stand 2 x 30 seconds.
** challenge activities **
Pushups (140)
PUCU (push up catch up) 605
12995 of 13600 completed
