Run – 4 miles at easy pace
Lift
| Superset 1
Horizontal loading – 5sets |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Db chest press | 6/35 | 6/35 | 6/35 | 6/35 | 4/40| 4/35 |
| Inverted rows | 6/bw | 6/bw | 6/bw | 6/bw | 6/bw |
| Superset 2
Horizontal loading- 5 sets |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Bench Press | 6/75 | 6/80 | 4/80|3/75 | 4/80|3/75 | 4/80|3/75 |
| Seated Cable Row | 6/100 | 6/90 | 6/90 | 6/90 | 6/90 |
- All weights in lbs
- Db = dumbbell