4.5 miles- 30 minutes. Jog to Calhoun from the Y. Stretchish. Run INTERVALS around the lake. 1 minute on, 1 minute off. It took me 20:22 to run about 3.2. Rest. Jog back to the Y.
Lifting
Incline bench- 3x10 @ 105
Upright rows- 3x10 @ 50
Lat pulldowns- 3x10 @ 90
Rows- 3x10 @ 40
Side arm raises-2x10 @ 15
Front arm raises- 2x10 @ 20
5 minute abs
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