140 sit ups 20 pull ups 21 spm 2:30 pace

2:30 pace 21 spm. (160 pushups) (30 Bench pulls 175#)(30 squat leaps)

35 minute run 3.5 miles (erg 4363)

(26 pull ups.) 24 squat leaps 25 lb weight

150 sit ups

32 min run 3.2 miles plus row erg

(2 x 10 170# Bench Pulls) (2 x 10 Dead Lifts 170#) (2 x 10 Squat leaps 25# plate)

21 spm - - 140 push ups 2 x 8 pull ups

pm - 3.5 mile run 35 minutes. row 5341 meters on erg

am-- easy 2:30 per 500 meter pace. much the same pace for January. 120 back on floor to chest on bent knees sit ups. 2 sets of bench pull…

am - warmed up but pacing for the daily meters and January Challenge. DF-171

am warm up DF-171