Full body lifting this AM

5 miles PM

5 miles on the treadmill this morning

9 miles outside, cold, rain. Jerk in a suburban drenched me when he drove through standing water near the curb.

3 more tonight.

5 mile tempo run. Mostly rest until Sunday.

Legs. Back wasn't feeling 100% so went lighter on deadlifts

3 mile quick pace.

30 minute Meta Shred "The 30-Minute Lightweight Leanout" with 5lb barbells.

Quick Instructional video on youtube



6 rounds of each move for 20 seconds with 10 seconds rest in between moves and 1 minute rest in between rounds;

1. Jumping Jack
2. Skier Swing
3. Thruster
4. Rotational Punch
5. Diagonal Chop (switch sides half way)
6. Discuss (switch sides half way)
7. Ground and Pound
8. Speed Z Press