Ran 4.75 mi on 11/14/2013
Distance: 4.75 mi, Duration: 46:20, Pace: 0:09:45 min/mileI also did shoulder workout by Joe Di Stefano co-founder of Spartan Coaching.
Week 1: (sets x reps)
Body Saw: 2 x 3
Elevated push-ups of stairs: 2 x 6
Bear crawl on flat ground: 4 x 20 second holds
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