Sunday- 12/21

Running

4 miles- 26:34

Incline of 1

Lifting

OH shoulder raises- 3x10 @ 35

Upright rows-2x10 @ 60

Lat pulldowns- 3x10 @ 80

Rows- 3x10 @ 40

Back pulls- 3x10 @ 80

Front arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core

3x30 cavemans @ 12

20 incline crunches each side with 25lbs

45 seconds six inches

8 times each side leg throwdowns

30 up and outs

50 ex ball crunches with 20 lbs med ball