run 1 mile
20 Pushups
25 tricep dips
50 rev crunches
50 DB walking lunges
repeat 5 times
run 2 miles
plank 1.5 min
40 squat thrust
100 wide deep squats
15 DB rows or lat pull downs
repeat 3x
run 1 to 3 more miles
this workout is not for the beginner, or those with joint issues, or do not know how to perform exercises
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