Tuesday- Uphill Battle

Warm-up
stretch
----------------------------
Workout
15 pull ups (assisted w 100#)
20 dips (assisted w 100#)
30 air squats

3 rounds

Then...

40 min run
-10 uphill (12 @ 3.1 w 5# db)
-20 flat (@ avg 6.3)
-10 uphill (12 @ 3.1 w 5# db)

Then...
20 touch the skies
30 slow crunches
20 (each side) side crunches

No rest between sets
2 rounds
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Cool-Down
stretch