Run – 6 miles @ 9:40 pace.
Lift
| Circuit 1 | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. |
| Seated Calf Raise | 5/90 | 5/90 | 5/90 | 6/90 | 6/90 | 6/90 |
| Standing Bar Bicep Curl | 4/50 | 5/50 | 5/50 | 5/50 | 4/50 | 4/50 |
| Standing Cable Tricep ext. | 6/30 | 8/30 | 8/35 | 8/35 | 8/42.5 | 8/42.5 |
| Circuit 2 | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. | Reps/wt. |
| Seated Sa db bicep curls | 5/20 | 5/20 | 5/20 | 5/20 | 5/20 | 5/20 |
| Sa, db skull crushers | 4/17.5 | 4/17.5 | 4/17.5 | 4/17.5 | 4/17.5 | 4/17.5 |
| Double loaded, kb windmill | 8/43 | 8/43 | 8/43 | 8/43 | 8/43 | 8/43 |
- Db=dumbbell, sa= single arm, Kb=kettlebell