Weights and fartleks

barbell triceps curl 12,10,8,6,2 @ 50, 60, 70, 85, 95

triceps pushdown 12,10,8,6,2 @ 72, 80, 82.5, 87, 95

reverse barbell curls 12,10,8,6 @ 30, 40, 50, 60

barbell curls 12,10,8,6 @ 40, 50, 60, 70

dips 12,10,8,6,2

preacher curls 12,10,8,6 @ 60

skull crushers 12,10,8,6,2 @ 60, 70, 70, 70, 70

incline dumbbell curls 12,10,8,6@ 40, 40, 40, 40

1 hour 25 minutes of weights

2 miles of fartleks with 2 laps recovery and 1 lap sprint (1 lap=.0833)

13' at 1.5 mile mark

20 minutes total run

900 calories burned