Muscle group: Upper body + run

Do first then lift (its a lot so I recommend doing one in morning, then one afternoon)

30 minute run workout

Write down time took to complete:_______

5x 

Renegade rows x 15

Pushups x 12

OH tricep extension x 10

Spidermans x 20

3x 

DB bench press x 15

DB pull-overs x 12

Plank shoulder taps x 15

Seated row x 15

Core 3x

Supermans x 15

Oblique crunches left x 15

Oblique crunches right x 15

Bicycles x 15