Monday: Arms and abs workout – 10 min. erg warmup; dumbbell bench press; bicep curls; tricep extensions; bent0over rows; tricep push ups, regular pushups,  medicine ball pushup; planks; Russian twists; bird dogs Tuesday: 4.07 mile tempo run – 1 mi warm; 2 miles @ tempo; 1.07 mile cool (splits: 8:27; 8:00); accidentally did warm up […]

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