Monday - Oct. 17

Dynamic Warm-up / Jump Rope 2mintues

10 Rounds
 - Jumping Jacks x10
 - Pushup x10
 - Crunch x20
Time: 7:56

3 Rounds
 - Bench Press (50% bw) @ 110# x max reps: 30, 22, 20
 - Pullups x max reps: 14, 11, 10
 - Situp x30
Time: 11:00

Shoulder Blaster @2.5#

3 Rounds
 - DB complex @17.5# (curl/press/french press) x15
 - Crunch x25
 - Plank - 60sec.

After Lunch.....

Road Run intervals
 4 x 0.5 mile on 3 minutes rest
 1) 3:13.5 (aveHR 160, maxHR 169, minHR142)
 2) 3:13.4 (aveHR 161, maxHR 177, minHR95)
 3) 3:15.7 (aveHR 164, maxHR 178, minHR95)
 4) 3:25.6 (aveHR 168, maxHR 181, minHR107)