Friday- 12/5

Running

3 miles- 20:27

Incline 1 for first mile

Incline 2 for second

Incline 3 for next .5

Incline 4 for the last .5

Lifting

Shoulder raises- 1x12 @ 35

      2x10 @ 35

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 35

Back pulls- 3x12 @ 70

Front arm raises- 2x 10 @ 20

Side arm raises- 2x10 @ 15

Bicep curls- 3x10 @ 20

Core

10 exercises for about 50 each