Worked last night...After work:
3 sets of 8:
Curls 130lb
Shrugs 200lb
Flat bench 190lb
Incline bench 140lb
Single arm row 55lb DB
Wood chopper 25lb
Lateral should extensions 30lb
Dips total 60
Crunches on workout ball with 40lb DB total 75
Bicycle crunches total 150
1.5 hr trail run with 30lb pack. ~3000ft elevation gain...~8 miles.
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