Arm Circuit

4x
10 push-ups
10 row (50# band)
10 squats

4x
15 2 hand swing (50#)
15 paralette push-ups
15 BB row (50#)
15 shoulder press (50#)
15 jump squats
60s rest

2x
10 4-c mountain climber
10 2-c scissor kicks

Run

3.2 mi

Run

3.2 mi

Circuit A2

4x
10 push-ups
10 rows (50# resistance band)
10 squat

3x (40# vest)
10 side lunge (each leg)
10 T push-up
60s rest 
 
3x
10 underhand row (50# bands) 
21 standing shoulder press (7 bottom, 7 top, 7 full; 50# BB)
60s rest

2x
15 4-count mountain climber
15 2-count scissor kicks
60s rest

Run

4.1 mi

Run

3.5 mi