Weights a.m. and 4 mile Run p.m.

A. Bench Press
135 x 8
185 x 5
205 x 3
215 x 2
225 x 1
235 x 1
245 x 1
250 x 1

B1. Bent over d-bell row 45#'s 3 x 12
B2. Single Arm D-bell bench press 45#'s 3 x 10-12

C. Biceps curls 30#'s 3 x 10
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4 mile Run 36:21; avg 9:05
Mile 1 - 9:07
Mile 2 - 8:53
Mile 3 - 9:20
Mile 4 - 8:59