AWWW, I was so sore last week!  It was seriously hard to even sit down or stand up or really anything that had to do with my legs or arms…so I was pretty much screwed!  The workout on Tuesday was legit, mentally and physically tough but it is a great type of workout you could do with any circuit.

Sunday
Rest day

Monday
5 mile run

Tuesday
100 pull ups, run 400m every time you drop
100 leg lifts, run 400m every time you stop
100 push ups, run 400m every time you stop
300m walking lunges, run 400m every time you stop

Wednesday
5 mile run

Leg Workout
Squats 115# 10/10/10
Split squats 35# db 10/10/10 each leg
^superset^

Straight leg deadliest 60# 15/15/15
hip bridges 60# 10/10/10
^superset^

Leg curl machine 10/10/10
sumo squat 60# 10/10/10 pulse in squat position 10x’s after last rep of each set
^superset^

Stretch

Thursday
Run 6 miles

Shoulder & Bicep Workout
lateral raises 15# db 10/10/10
front raises 15# db 10/10/10
^superset^

DB press 20# db 10/10/10
barbell high pull 50# 10/10/10
^superset^

Bicep curl 15# db 10/10/10
Hammer curl 15# 10/10/10
^superset^

Barbell curl 40# 10/10/10
push ups
^superset^

Friday: Rest

Rest day…epsom salt bath!

Saturday
10K Run