Race for the cure, and then later...

1) 5k run
21:39
6:58 pace
All I wanted was a sub 7 min avg.  I made that happen. It was a surprisingly hilly course with two long gradual  climbs and one steep climb up to the finish.
Now it is time to keep improving. No knee pain during or after. That rules.

3 hours later...

1) 5 rds
Mini leg blasters
20x sit ups

2) 3 rds
30 sec push ups
30 sec rest
On 4th minute,
Max reps.
25,17,12,9

3) 4 rds
Mini leg blasters
20x flutter kicks (2x count)
10x sit ups

4) 4 rds
20/20 standing founders stretch
20/20 low back lunge
20/20 kneeling founders stretch
10x supermans