Warmup

LC:
5 mins @ 2x28kg; 6 rpm = 30 reps
...rest till HR below 100 bpm...
4 mins @ 2x28kg; 6 rpm = 24 reps
...rest till HR below 100 bpm...
4 mins @ 2x28kg; 6 rpm = 24 reps
...rest till HR below 100 bpm...

ttl time/reps:  13 mins/78 reps

Dragon Flags and situps

Run:
3 miles in 24:47

Stretched and done.