Jog 2 Miles
Walk Incline 5:00
Squat
135x5
135x5
225x5
315x5
365x1
385x1
425x1
Leg Press
10
10
10
Ab Roll
20
Leg Extensions
Ham curls
Dead Hangs
Pullups
Jog 1.25 Miles
Bike 15:00
Dead Hangs varying grip and width of bar up to about 4" wide racks
Chin-ups
Dips
Lat Pulldown
5x100x15
Hammer Row
5x130x15
Shoulder Press
3x65x20
80x20
95x20
110x15
125x10
Face Pulls
5x15
Tricep Pressdown
7x15
Preacher Curl
7x15
Sit-ups
55