I've come to hate these things...especially on the treadmill.
did 53 burpees as warmup. set gymboss timer to beep every minute and did 6,6,6,5,5,5,5,5,10. Nine minutes - pretty easy day for the burpees.
5k on treadmill...started off at 7.1 MPH but got bored after about 4 minutes...walked a little then alternated minutes of run/walk. Walked at 3.7-3.9 and did runs of 8,9,10,11,12 MPH. Finised 5k in 27:33. Not my best time, by far, but my heart was racing!
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