6 miles

2 mile recovery run

45-minute upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

Warmup

5 rounds
6 bench press ~75% 1rm
12 dual dumbbell incline bench shoulder press. Heavy but unbroken set weight

4 rounds
10 seated dual dumbbell shoulder press
10 goblet squat with heels elevated 1-2" @45
10 left 10 right split squat with toward toe elevated add moderate dual DB weight
10 DDB standing flys, challenging weight but unbroken sets
5-10 ring dips or triceps bench dips

Part 3: max unbroken plank hold. Try for 5+ mins. Keep your body straight, no pikes.

Stretch