10 mile run

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

2 sets of 8 pullups

2 sets of 30 pushups

2 sets of 40 sit-ups

2 sets of 1-minute planks

6 mile run, yuck.

4 mile run

Warm up 10 mins

Workout: 2 times through all of this: try to do better second time through (no sand bagging round 1j

1. 7 minute cap:
500m ski erg machine
20 parallete bar in and outs
Max medball situps 20# ball

Rest 2 min

2. 7 minute cap:
500m run
25m heavy sled rope pull.
Max reps walking lunges with 45# sand bag

Rest 2 min

3. 7 mins time cap
500m row
100m heavy dual KB farmer carry 2x70
Max wall ball shots 20# to 10'

Rest 2 min before second round..

Stretch

5 miles