Running 1:15:00  *
Francis running training. Warmup leap frog run around the park with heavy medicine ball, ~10min. Then 6 O-controls in the park and woods. Each control had a core exercise; step-ups, superman, back kicks, plank, V-sit ups (name?), and straight ankle jumps. Total ~ 14min.
interval loops around the park, 6x 2:20(+/-2s) with 1:30 rest.
The 6 O-controls and core exercises again, but in different order, ~ 14min.