Core workout

Morning 5 mile tempo
Evening wednesday full body lift routine

10 mins warmup

Build to heavy 1 rep bench press over 15 mins.

4 rounds of:
60 band pull downs (think progressive ski machine pulls)
10 tricep push-ups (diamonds)
12 dual DB strict shoulder press
12 dual db crush press (prone, hold them touching side by side, press off chest)
5-10 ring dips
Set of moderate 7's dumbbell curls

Core: 100 flutter kicks unbroken

Stretch