Thursday- 11/20

Running

4 miles- 26:42

Lifting

Incline bench- 3x10 @105

Shoulder raises- 1x10 @ 35

      2x10 @30

Lat pulldowns- 3x10 @ 80

Shoulder rows- 3x10 @ 35

Back pulls- 3x10 @ 75

Front arm raises- 2x10 @ 20

Side arm raises- 2x10 @15

Bicep curls- 3x10 @ 20

Core

10 exercises to count of about 50 for each

no pushups