cross training 1:35:00 [4]
10 min warmup
Legs/Arms/Shoulders:
-Sumo Squat (4 x 20/15/15/15 w/ 60 lb DB)
-Step-ups (3 x 20/15/15 w/ 25 lb DBs)
-Stiff Leg Deadlift (3 x 15 @ 115 lbs)
-Seated Leg Curls (3 x 20/15/15 @ 30 lbs)
-Front DB Raise (3 x 12/10/8 @ 15/15/20 lbs)
-Preacher curl (3 x 12/10/8 @ 35 lbs)
-Alternate DB Curl (3 x 12/10/8 @ 20/25/25 lbs)
-Hammer Curls (3 x 12/10/8 @ 25 lbs)
-Overhead DB Press (3 x 12/10/8 @ 25 lbs)
-Dips (3 x MAX REPS)
Whew
running 30:00 [2] 3.51 mi (8:33 / mi) +21m 8:23 / mi
shoes: Saucony Freedom ISO
And then a run outside. Dead legs.