WORKOUT

5:25 AM - 60 mins. of Weights - Chest, Back & Abs (90 AVG - 120 MAX HR) 173 Kcals.
Bench Press: 65/15, 75/15, 85/12
Bench Knee-in & outs: 3 sets of 30
Cable Cross-over: 30/15, 40/15, 40/12
LF Abdominal: 80/15, 80/15, 80/15
Incline Flyes: 15/15, 20/15, 20/12
Dbl Side Bends: 15/15, 20/15, 20/15
Rows: 25/15, 35/15, 45/8
Dual Pulley Row: 60/15, 67.5/12, 67.5/10
Dual Pulley Lat Pulldown: 60/15, 67.5/12, 67.5/8

6:30 AM - 65 mins. of Running - 6.67 miles (136 AVG- 153 MAX HR) 464 Kcals.
6.0 MPH for 10 mins.
6.1 MPH for 10 mins.
6.2 MPH for 10 mins.
6.3 MPH for 10 mins.
6.4 MPH for 10 mins.
6.5, 6.6, 6.7, 6.8, 6.9, 7.0, 7.1, 7.0, 6.9, 6.8 MPH for 1 minute each for a total of 10 mins.
4.5 MPH for 5 mins (Cool-down)

7:50 AM - 26 mins. of Swimming Laps - .5 mile (89 AVG - 109 MAX HR) 71 Kcals.
300 M - Walking Laps
300 M - Alternating Supine/Prone with fins
300 M - Thigh Squesszer with fins