Mon Workout Supersets and Running...TOUGH!

Run 1 mile                  10 minutes or under pace
*Bench Press             15       12       10       7
*Push-Ups                 max     max     max     max
Run 1/2 Mile               5 minutes or less

#Cable Row               15        12       10       7
#Inverted Bar Row      max     max     max     max
Run 1/2 Mile                5 minute or less

^Barbell Curl              15       12       10        7
^Band Speed Curls     max     max     max     max
Run 1/2 Mile               5 minutes or less

+Close Grip Bench     15       12       10        7
+Band Speed Tri's      max     max     max     max
Run 1/2 Mile               5 minutes or less

%DB Delt 21's (front raise7,lateral raise7,reverse delt 7 per set)     3 sets
%DB Supinated/Standard(palm up) Biceps Curl to Press (when elbows hit 90 deg or at "top", press overhead keeping palms toward your face                                  3 sets of max

Hanging Knee Tucks     25     25     25     25