stretch
DB bench 2x10 60
Cable row 2x12 110
Military press 2x12 35/40
Concentration curl 2x10 30
Tricep press 2x12 45
Shoulder raises 5lb x10
core work
Bridge 2x20
Plank 2x1min
side plank 2x30sec
Bird dog 2x20
Superman 2x10
Wipers 2x10
LSD 3 miles in 36min 5 mph run.
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