Dreadmill, 4.5 mph, hills, 25 minutes, 1.75 miles, beastmaster, "aerobic" (basically hills), 20 minutes
Cable Crunches, 150#, 12, neutral stance 10, left forward, 10, right forward
Followed MWOD dude, and supine on the floor, held a 50# dumbbell at full extension, 2 sets about 3 minutes each
internal and external rotations with 2.5 plate, and beer pours just weight of the arm
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