Friday

5 min warm up

Core work

Bridge 2x20
Plank 2x30 sec
Side plank 2x30 sec (one side per set)
Bird dog 2x20
Superman 2x10
Windshield wiper 2x10

Upper body weights (lbs/reps)

Incline db bench 40 x12 reps
Seated row 80 x12 reps
Military db press 25 x12 reps
Upright row 35 bb x12 reps
Alt seated DB Curls 25 x12 reps
Tricep DB press 40 x12 reps

15 min running at 5.5 mph

Little bit of shoulder ache, have to watch that for the long term.