WU: 10 mins cardio of choice MS:Complete 3x Sets of the following circuit: 12x dumbbell chest press 10x triceps dips 10x wide grip pull-ups/assisted pull-ups (lat pull downs if required) 10x seated dumbbell shoulder press 10x seated dumbbell bicep curl *same movement as discussed in this note 12x leg press 10x hamstring curl 10x standing calf raise 20x stability ball abdominal crunch Tracker: Download the tracker and enter your weight and reps for each set in a single tracker. For body weight exercises enter your body weight from that day. Anytime you can complete the full count of reps on the final set move up in weight. The tracker will estimate your 1 RME which we will use for guidance. It will not calculate above 12 reps so do not worry about the crunches or other core workouts. Upload the latest version of the tracker to the workout after completion and mark "completed as planned" Do not redownload a new tracker every time as we want the data in a single file. It is attached in case you need a new one. Lift Notes: Record Time for each set. Make sure to maintain good form with controlled movements during the workout. The goal is to go for time, but with good form. Form takes priority over time. For notes on form and correct count on exercises see the notes below: - dumbbell chest press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press) - triceps dips (http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version) - wide grip pull-ups/assisted pull-ups (lat pull downs if required) (http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-rear-pull-up) - seated dumbbell shoulder press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press) - seated dumbbell bicep curl (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl) *same movement as discussed in this note - leg press (http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-press) - hamstring curl (http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls) - standing calf raise (http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises) - stability ball abdominal crunch (http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-crunch)

WU: Run 10 minutes build to zone 1
MS: Run to complete prescribed workout time to include the warm-up and cool down @ zone 1 on a flat to rolling hill course with small grades.
CD: Run 10 minutes @ zone recovery
Foam roll after this run starting at the ankles and working to the gluts with attention to the IT band. Make sure to do a proper lower body stretch with attention to the calfs, hips, quads and hamstrings.

WU: 10 mins cardio of choice MS:Complete 3x Sets of the following circuit: 12x dumbbell chest press 10x triceps dips 10x wide grip pull-ups/assisted pull-ups (lat pull downs if required) 10x seated dumbbell shoulder press 10x seated dumbbell bicep curl *same movement as discussed in this note 12x leg press 10x hamstring curl 10x standing calf raise 20x stability ball abdominal crunch Tracker: Download the tracker and enter your weight and reps for each set in a single tracker. For body weight exercises enter your body weight from that day. Anytime you can complete the full count of reps on the final set move up in weight. The tracker will estimate your 1 RME which we will use for guidance. It will not calculate above 12 reps so do not worry about the crunches or other core workouts. Upload the latest version of the tracker to the workout after completion and mark "completed as planned" Do not redownload a new tracker every time as we want the data in a single file. It is attached in case you need a new one. Lift Notes: Record Time for each set. Make sure to maintain good form with controlled movements during the workout. The goal is to go for time, but with good form. Form takes priority over time. For notes on form and correct count on exercises see the notes below: - dumbbell chest press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press) - triceps dips (http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version) - wide grip pull-ups/assisted pull-ups (lat pull downs if required) (http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-rear-pull-up) - seated dumbbell shoulder press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press) - seated dumbbell bicep curl (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl) *same movement as discussed in this note - leg press (http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-press) - hamstring curl (http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls) - standing calf raise (http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises) - stability ball abdominal crunch (http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-crunch)

Run as you feel not to exceed Z1

WU: 10 mins cardio of choice MS:Complete 3x Sets of the following circuit: 12x dumbbell chest press 10x triceps dips 10x wide grip pull-ups/assisted pull-ups (lat pull downs if required) 10x seated dumbbell shoulder press 10x seated dumbbell bicep curl *same movement as discussed in this note 12x leg press 10x hamstring curl 10x standing calf raise 20x stability ball abdominal crunch Tracker: Download the tracker and enter your weight and reps for each set in a single tracker. For body weight exercises enter your body weight from that day. Anytime you can complete the full count of reps on the final set move up in weight. The tracker will estimate your 1 RME which we will use for guidance. It will not calculate above 12 reps so do not worry about the crunches or other core workouts. Upload the latest version of the tracker to the workout after completion and mark "completed as planned" Do not redownload a new tracker every time as we want the data in a single file. It is attached in case you need a new one. Lift Notes: Record Time for each set. Make sure to maintain good form with controlled movements during the workout. The goal is to go for time, but with good form. Form takes priority over time. For notes on form and correct count on exercises see the notes below: - dumbbell chest press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press) - triceps dips (http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version) - wide grip pull-ups/assisted pull-ups (lat pull downs if required) (http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-rear-pull-up) - seated dumbbell shoulder press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press) - seated dumbbell bicep curl (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl) *same movement as discussed in this note - leg press (http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-press) - hamstring curl (http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls) - standing calf raise (http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises) - stability ball abdominal crunch (http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-crunch)

WU: Run 10 minutes build to zone 1
MS: Run to complete prescribed workout time to include the warm-up and cool down @ zone 1 on a flat to rolling hill course with small grades.
CD: Run 10 minutes @ zone recovery
Foam roll after this run starting at the ankles and working to the gluts with attention to the IT band. Make sure to do a proper lower body stretch with attention to the calfs, hips, quads and hamstrings.

WU: 10 mins cardio of choice MS:Complete 3x Sets of the following circuit: 12x dumbbell chest press 10x triceps dips 10x wide grip pull-ups/assisted pull-ups (lat pull downs if required) 10x seated dumbbell shoulder press 10x seated dumbbell bicep curl *same movement as discussed in this note 12x leg press 10x hamstring curl 10x standing calf raise 20x stability ball abdominal crunch Tracker: Download the tracker and enter your weight and reps for each set in a single tracker. For body weight exercises enter your body weight from that day. Anytime you can complete the full count of reps on the final set move up in weight. The tracker will estimate your 1 RME which we will use for guidance. It will not calculate above 12 reps so do not worry about the crunches or other core workouts. Upload the latest version of the tracker to the workout after completion and mark "completed as planned" Do not redownload a new tracker every time as we want the data in a single file. It is attached in case you need a new one. Lift Notes: Record Time for each set. Make sure to maintain good form with controlled movements during the workout. The goal is to go for time, but with good form. Form takes priority over time. For notes on form and correct count on exercises see the notes below: - dumbbell chest press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press) - triceps dips (http://www.bodybuilding.com/exercises/detail/view/name/dips-triceps-version) - wide grip pull-ups/assisted pull-ups (lat pull downs if required) (http://www.bodybuilding.com/exercises/detail/view/name/wide-grip-rear-pull-up) - seated dumbbell shoulder press (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-shoulder-press) - seated dumbbell bicep curl (http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bicep-curl) *same movement as discussed in this note - leg press (http://www.bodybuilding.com/exercises/detail/view/name/seated-leg-press) - hamstring curl (http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls) - standing calf raise (http://www.bodybuilding.com/exercises/detail/view/name/standing-calf-raises) - stability ball abdominal crunch (http://www.bodybuilding.com/exercises/detail/view/name/exercise-ball-crunch)