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Justin moved to Reston Va today and this has left us all a little emotional.  

I'm going to miss this guy.

Cardio
Bike x 40'
Elliptical x 20'

Stride training
Single-Leg Knee Drive 3x10
Single-Leg Crunch 3x8

Strength session
Bench #135x7, 155x5, 175x3, 185x1.
Compound row #155 4x5.
Free motion shoulder #45 4x7