Notes
Pre-run:
60sec plank, 60sec right side plank, 60sec left side plank, 60sec plank
3 x 12 reps machine rows (130lb), 12 reps bench (130lb)
60sec plank, 60sec right side plank, 60sec left side plank, 60sec plank
Post-run:
3 x 12 reps machine pull downs (130lbs), 12 reps dips
3 x 15 lunges (8lb weights), 15 reps machine hip-flexor inward (80lb), 15 reps machine hip-flexor outward (90lb)
3 x 12 reps leg extension (115 lb), 12 reps hamstring curl (95lb), 15 no-weight calf raises