Run – 4 miles, average pace 10:00
Lift
| Super-set 1(vertical loading) | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Bench-Press | 6/75 | 6/80 | 5/85 | 6/85 | 6/85 |
| SA DB Row | 6/40 | 6/40 | 6/40 | 6/40 | 6/40 |
| Super-set 2(vertical loading) | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Db chest-press | 6/2×35 | 6/2×35 | 6/2×35 | 6/2×35 | 6/2×35 |
| Seated cable row | 6/90 | 6/90 | 6/90 | 6/90 | 6/90 |
- Db=dumbbell
- Sa=single arm
- All weights in lbs