Run: 5K
Dead Lift: 6x6
Women:95
Men:135
Then one set of 30
Ab Crunch: On your back with butts against a wall and legs straight up it. Hands slide from your shins to the shoe laces or in my case...the skin of the foot
6x10
Split Squat: Knee touches an ab mat 6x10
Reverse Hyper with a pause in the contraction: 6x10x20
Run: YES, even for the non runners. Go out the door and hoof it for five minutes the turn around and get back
Bike I hauled ass 16:33