10 mile run this morning.

Planning a 1 mile run with my XC kid this evening.

FiA

4 mile run, hit 100 for July!

Warm up 10 mins.

Workout for time:
5 rounds of:
10 dual DB thrusters 2x35
20 box jumps to 24"
25m total heavy sled push down/pull back 400#
800m run

Stretch

Strength training

6 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

3 sets of 8 pullups

2 sets of 30 pushups

2 sets of 40 sit-ups

2 sets of 1-minute planks

4 miles