Notes
4 sets push ups, pull ups, sit ups with .4 mile run in between at 7:00 min per mile pace
push ups 25, 25,25,25
pull ups 13,13,15,15
sit ups 25,25,25,25
then
curls 10 reps X 20 lbs x3
shoulder press 10X20X3
Shoulder raise 10X10X3
Tris 10X10x2
each .4 was around 3:00 minutes
finished with 5 .2 runs with 25-30 seconds rest in between faster each time
1:35
1:27
1:24
1:21
1:16