Notes
Pre-run arm workout
3 x 12 reps machine rows (130lb), 12 reps bench (135lb)
3 x 12 reps machine pull downs (130lbs), 12 reps dips
60sec plank, 45sec right side plank, 45sec left side plank, 45sec plank
Didn't quite make it through all 3 sets of bench with the increased weight (12, 12, 10). Skipped some of the plank stuff as I was short on time.