I just wanted you to stop and take note before you get too wrapped up in the times you run and the place you come in. The true winners of these races are the charities that they stand up for. Your entry fee does go towards putting on a great race and a fun time but it also goes to helping those that need it most. Kids, cancer victims and those devistated by natural disastor (fire/hurricanes). The moment you sign up for these races you are running for them and yourself. You are creating awareness to the issue at hand and above all promoting good health. Dont lose sight of that.
Lift:
Incline bench bells 4x8 60, 50, 50, 50
leg curl 3x8 L/R 70, 75, 75
Overhead shoulder row alt/both 2x10 90, 115, 115, 115
Dips 2x10
pullups 2x6
Lunge jumps 3x8 45 bar
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