Friday- 11/28

Running

5 miles- 32:53

Lifting

Shoulder raises- 3x10 @ 35

Lat pulldowns- 3x10 @ 80

Upright rows- 3x10 @ 60

Back pulls- 3x10 @ 80

Rows- 3x10 @ 35

Front arm raises-2x10 @ 20

Side arm raises- 2x10 @ 15

Bicep curls- 2x10 @ 20

Core

40 sec flutters

40 sec hip swivel

40 sec six inches

50 ninety degrees

50 regular

50 each side

50 heel touches

60 apple pickers

30 Legs up and out