Resistance Training

Compound Row 3 sets of 10 reps at 60 lbs.

Abduction 3 sets of 20 reps at 65 lbs.

Adduction 3 sets of 20 reps at 35 lbs.

Vertical Chest Row 3 sets of 10 reps at 50 lbs.

Triceps Press 3 sets of 5 reps at 60 lbs.

Leg Extensions 3 sets of 10 reps at 50 lbs.

Seated Leg Curls 3 sets of 10 reps at 50 lbs.

Chin Assist 3 sets of 5 reps at 130 lbs.

Weight Assist Dips 3 sets of 5 reps at 70 lbs.

Back extensions 6 sets of 10

Leg Press 3 sets of 20 reps at 120 lbs.

Then:

I mile of high resistance intervals