5 mi Run
Easy (~8:00 min/mi) out
Cruise (~6:00 min/mi) back
Time: 35:08
Average Heart Rate: 81%
Calories: 809
--
Focus: Arms
Chinups / Dips
10 / 15 @ BW
6 / 8 @ 45#
6 / 8 @ 45#
6 / 8 @ 25#
6 / 8 @ 25#
Dumbell Curl / Skullcrusher + Narrow Press
6 @ 50# / 10 @ 80#
6 @ 50# / 10 @ 85#
6 @ 50# / 8 @ 95#
6 @ 50# / 8 @ 95#
6 @ 50# / 10 @ 85#
Hammer Curl / Diamond Pushup
7 @ 45# / 12
7 @ 45# / 12
9 @ 40# / 12
9 @ 40# / 12
9 @ 40# / 12
Unilateral Preacher Curl / Overhead Skullcrusher
5 @ 45# / 12 @ 85#
8 @ 35# / 10 @ 95#
4 @ 45# / 9 @ 95#
7 @ 35# / 8 @ 95#
Reverse Cable Curl / Reverse Tricep Extension
7 @ 25# / 8 @ 20#
9 @ 20# / 8 @ 20#
8 @ 20# / 14 @ 15#
10 @ 15# / 14 @ 15#
Chinups / Dips
8 / 15 @ BW
8 / 12 @ BW
6 / 12 @ BW
Enjoy.
