No Pain, No Gain

pefishstepsstairspan

Today’s sweat session:

weight workout: 3 sets x 15 reps front shoulder raises, 3 x 15 pullups/palms opposed, 3 x 15 side shoulder raises, 3 x 15 pullups/palms forward, 3 x 15 bent over shoulder flys, 3 x 15 curls, 3 x 15 upright row pull, finish with one more set of each exercise.   http://www.bodybuilding.com/fun/8-shoulder-exercises-you-must-do.html

hill intervals: 12 x 200 yard 10% grade sprints.  200yd downhill shag rest between sprints.

hill hike: 3 mile loop down to fishermen stairs(above photo), 1,000 foot vertical climb

finishing sprints: 6 x 120 yd 15% grade sprints

5+ miles, 1,800 vertical feet, 420 weight reps and who brought the humidity?

cherry protein shake reward + couch, zzzzz

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