| Superset 1
5 sets |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| RB assisted chin-up | 6/15 lb assist | 6/15 lb assist | 6/15 lb assist | 6/15 lb assist | 6/15 lb assist |
| Standing Bar shoulder press | 8/50 | 8/50 | 8/50 | 8/50 | 8/50 |
| Superset 2
5 sets |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Lat pull down | 8/80 | 8/90 | 6/100 | 6/100 | 6/100 |
| Cable – high row | 8/80 | 8/90 | 8/100 | 8/100 | 8/100 |
- All weights in lbs
Run –
6 miles @ 9:40 pace
6x .25 mile hills at 6% incline.