Running

5 miles- 33:15

1 incline for last .5

Lifting

DB bench- 3x10 @ 50

OH shoulder raises- 3x10 @ 35

Rows- 3x10 @ 40

Back pulls- 3x12 @ 75

Lat pulldowns- 3x10 @ 80

Straight arm raises- 3x10 @ 20

Side arm raises- 3x10 @ 15

Core- 

2x45 sec six inches

100 reg

100 ninety degrees

50 heel touches

50 apple pickers

50 each side

30 legs up and spread crunch

20 slow bike

50 fast bike