Training:
Run: 4.2 miles at moderate pace
Step-Ups: 300 w/40 lb sandbag
Shoulder Complex: 2 rounds
Pushups: 3 x 50 (20 regular, 10 diamond, 10 wide, 10 pike)
Run: 4.2 miles at easy pace
Great Video
http://www.youtube.com/watch?v=QbKp2HeUpkY
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