3 Mile Run + Shoulders/Back/Abs

 

Hand to Feet Med Ball Ab Crunch

Shoulders/Back **HEAVY** (4 sets x 8-12 reps)
Upright Row
Low Row
Single-Arm DB Incline Lateral Raises
DB Rear Delt Flyes/DB Shrug Super Set
DB or Smith Machine Shoulder Press
DB Pullover

Abs (4 sets x 15 reps)
Hand to Feet Med Ball Ab Crunch