4 miles easy

Bro-session day…

Warmup, upper body focus. Band work, pull-ups push-ups..

Bench press 6x3 build to heavy set of 3

3-4 rounds of
8 Pendlay bb rows @115
10 seated db shoulder press 2x35
12 db slow hammer curls 2x20 (no swinging, slow controlled)
12 DB overhead triceps extension 2x20

Then the burner: 12 mins 4 round of 3x1min stations of
Max reps BB curls @45
175m on ski erg machine
Max reps quality pushups

Stretch

4 miles

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

3 sets of 30 pushups

3 sets of 40 sit-ups

Strength training