WOD - "Run and Lift Heavy Things"

4 Mile Run

Rest 1 Hour

Chest & Biceps Complex (8-10 rep range x 3 sets):
- Incline Dumbbell Bench
- Flat Dumbbell Bench
- Wolverine Cable Flies
- Regular Cable Flies
- Easy Bar Curls
- Reverse Cable Curls
- Dumbbell Curls

Core:
- GHD Situps x 15
- Decline Bench Medicine Ball Complex (15 throws, 2 sets)