Workouts week of 6.16
6.17 Push
Dips 3x15
Incline Db Bench 5x10,10,8,8,8
Flat bench 5x12
Shoulder press superset side raise 5x12
Machine flies 3x10
6.18: Pull/Run
Pull ups 4x10
Hammer strength high row 5x10
Single arm cable row 5x10
Back extension 4x20
Db curls 4x12
PM Run
10k easy pace
6.19 Run
2 mile warm up
8x800m, 90 seconds walk rest
2 miles cool down
6.22 Long Run
10 miles any pace