4 slow miles alone. Still feeling sick. Coughed a lot. Took some time for foam rolling and then did some strength. 3x10-15 of each (using DBs): Squat (15, 15, 20) Lunge (15, 15, 20) Renegade row (10, 10, 15) Bent over row (15, 15, 20) Swiss ball bench press (15, 15, 20) Shoulder press (5, 10, 10) Shoulder lat raise (5, 5, 5) Bicep curl (10, 10, 15) Triceps kickback (10, 10, 15) 3x15, 15, 20 Crunch with weight Swiss ball side crunch, each side Leg raise with weights in hands |