Physical Perfection Phase 1: Week 2: Cardio and the 100-Up Part 2

Ok so I gotta do this really quickly since I'm about to pass out.
Today I did another 3 mile run, with some sprints put in between.  All in all, it hurt.  A lot!
Also, here's my joint integrity work:

• Vertical Pulls: 3 sets of 50
• Shoulderstand Squat: 3 sets of 50
• Various Grip Work

And I also did my plank work: 30 second front plank, back plank, and right and left plank.

Ok then, off to bed!  ...zzzzz.....