Weekly Workout: July 22 - 28

Monday
Run 5 miles
100's
Squats
Push-ups
Superman back extension
Crunches
Calf raises
Toe raises
Hamstring curls on fit ball

Tuesday
Run 3 miles
3x8-10
1. a. Tricep pull down
    b. Lat pull down
    c. Seated row

2. a. Leg extension
    b. Hamstring curl
    c. Leg press

3. a. Back extension
    b. Weight crunch machine
    c. Core twist machine

Wednesday
Yoga

Thursday
Run 5 miles
100's
Lunges
Front, side lat raise
Overhead tricep extension
Bicep curl
Crunches
Bent over fly
Butt ups
Calf raises
Toe raise
Superman back extension

Friday
Run 3 miles
3x8-10
1. a. Shoulder complex
    b. Single leg squat

2. a. Seated row
    b. Throw down squats

3. a. Hip abduction
    b. Hip adduction

4. a. Dead lift
    b. Bicep curls

Saturday
Run 3 miles
Swim 30 minutes
Target any areas needed

Sunday
Rest