Week #3,

5 min warmup

Core work

Bridge 2x20
Plank 2x45 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 45 2x12 reps
Seated row 90 2x12 reps
Military db press 30 2x12 reps
DB Curls 30 2x10 reps
Tricep cable press 50 2x12 reps
DB Shoulder work 5 lbs

Running 35 min, 4.5 mph