Back to normal training days! Still working on growing mileage, but here's what the day looked like:

20 min body weight/band work
1-hour treadmill run
1-hour yoga
1-hour lifting (see below)
1-hour sauna

Conservative "Back Day" ( w/ a little leg stuff mixed in):
Warrior Three w/ Arm Lift 3 x 10 (10 lb dumbbell)
Leg Curl 3 x 10 (10 lb free weight)
Step Ups 3 x 15 (18 inch step up w/ 20 lb dumbbell in each hand )
Deadlift 1 x 30 (bar) 3 x 10 (95 lbs)
One Arm Row 3 x 30 (10 lb dumbbell)
Tricep Row 3 x 10 (10 lb dumbbell)
Lat Pull Up 3 x 10 (20 lb dumbbell)

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