5 miles- 33:50?
Lifting
Shoulder raises- 3x10 @ 35
Lat pulldowns- 3x10 @ 80
Rows- 3x10 @ 40
Back Pulls- 3x12 @ 75
Straight arm raises- 3x10 @ 20
Side arm raises- 3x10 @ 15
Core
Caveman- 3x30 @ 12
30 up and outs
45 sec six inches
8 each side leg throw downs
100 crunches
50 each side
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