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- 3480 total / 811 in 2014
Run. Have fun. Enjoy it. Try something different. At some point a sub 23 5k - done! 22:54, sub 50 10k, sub 1:50 half and a sub 4:00 marathon
Kelly Lish did a fitness workout: Good session with Emi...
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Good session with Emily today. She was nice enough to substitute some of the leg stuff for arms/core so my legs should be fresh for Sunday.
8 minute warm up with 3 point squats, butt kickers, squat pivots, squat thrusts, etc.
3 min core - 1 min each miguel roll ups, tick tock planks, side planks with arm rows
3 X 50 sec squats on BOSU
3 X 50 sec wide delt row on functional trainer
3 X 50 sec push ups on bench
3 X 50 sec Hammer curls
3 X 50 sec chest and arm stretch on TRX
3 X 50 sec TRX roll outs
Big Finish: core matrix - 30 sec low hold push up, 30 sec side plank left and right, 30 sec cobra, 1 min plank