4 mile run

Bench:

135 x 10

185 x 10

205 x 5

5 x 5 @225

DB Incline:

60s x 12

Curl press x 10 @25lbs

70s x 10

Curl press x 10 @25lbs

80s x 8

Curl press x 10 @30lbs

80s x 5

Curl press x 10 @30lbs

Push Press:

100 x 5

5 pull-ups

105 x 5

5 pull-ups

115 x 5

5 pull-ups

125 x 5

5 pull-ups

125 x 5

5 pull-ups

Squat:

225 x 10

245 x 10

265 x 10

285 x 6

300 x 3

Deadlift/RDL:

225 x 10 (regular)

225 x 10 (regular)

225 x 10 (RDL)

225 x 10 (RDL)