10 mile run

10 rounds of:
160m run
21 Alt back lunges with 55# ram weight on shoulders
15 calories on assault bike
9 burpee box jumps to 24"

Core: 4 rounds of
25 sit-ups
1:00 plank hold

Full body workout
3 miles

55 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 60 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 100 pounds: 3 sets of 10

3 sets of 30 pushups

3 sets of 40 sit-ups

3 sets of 8 pullups

10 sets of TireFlip 180

6 mile run.