Run: 1 mile at 5.5 mph

Resistance Training:

Squats: 10 @ 250lbs

Jumping prisoner squats: 12

Chin-ups: 7

Push-ups: 35

Shoulder Press: 10 @ 150lbs

Side planks: 2 each side @ 30 seconds each

Bench Press: 8 @ 180lbs

Trap Raise: 10 @ 90lbs

Run: Intervals.  2 minutes at 5.5 mph and 1 minute at between 6.5 and 7.5.  Cycled through five times.

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