Training:

Interval Runs:
800 m run (2:49)
6 x 30 sec max effort sprint, 1 min rest
800 m run (2:41)

Pullups: Ladder, Week 2
22-19-16-13-10-7-4
Neutral grip and rapid fire, all unbroken (rested as needed between sets, did not abuse rest time)

5 rounds:
20 x superman back extensions
30 x pushups
40 x sit-ups (un-anchored)
50 x squats

4 rounds:
25 x pushups
25 x leg levers

2 hours later:

Run:
2.2 miles (easy pace)
2.2 mile walk home

Daily Report:
Devotions: Streams in the Desert, My Utmost for His Highest
Daily Reading: 1 Timothy 1-4