Warm up then 4 mile run. Stretch and push ups (2 x 25). Gym session - pull ups (3 x 5), dumb bell shoulder press (#15, 1 x 15 and #20, 2 x 15), dumb bell squat (#35, 3 x 10), crunches (3 x 15), cable row (3 x 10) and push ups (3 x 25).
