Warm up
Weight vest.
Treadmill intervals, 6.2mph work speed, 3.7mph rest speed, 15 minutes, 1.21 miles
Work
Cable Flys, 30#x12, 40#12, 50#12
Box ups, 25# 3x12/Split Squats, 25# 3x8
Core
Cable Crunches, 150#, 3x20
Good Mornings, 25#, 20, 15, 10
Diagonal Plate Raises, 25#, 20, 14, 8
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