101210

Noon -
400m warm up, awu
10 minutes just under 8' pace
10 minutes ~7:45 pace

PM -
2 sets of 12 each
Squats 145, Pull downs 105, 110, Upright rows 75
Bench 125 130, Leg curl 30, Knee ext 35
Hammer dips 120, Curls 25
Core - abs