3 miles, should have been easy but I was trying to squeeze it in really quick. I slept in so had to run in the sun, my least favorite.

Upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

2 sets of 1-minute planks

5 mile moderate pace run in the morning, wednesday full body lift routine in the evening.

Total Body workout

15 mins warmup

4x16 back squats @115
4x16 Romanian DL @115

4 rounds of:
24 alt front lunges with 45 plate in overhead hold
10 BB hip thrusters from floor @115
10R/10L single leg calf raises toe 1" elevated holding 25# DB
10 Seated KB leg overs (over and back =1
90 secs good effort on stationary bike

Stretch