Episode 11: Running, Strength Training & Fuel 30 Minute Runner

Early morning strength training session followed by a run. Next up we talk about prolonging the life of your shoes with Shoe Goo, and then how to fuel really easily between workouts with a simple protein shake or smoothie. 
Shoe Goo Video:

Strength Training Routine:
Monday (Push)
Flat Barbell Bench Press
Standing Overhead Press
Tricep Dips
Standing Tricep Pushdown
Close Grip Bench Press

Tuesday (Pull)
Barbell Deadlift
Barbell Row
Pull Up
Shrugs
Standing Barbell Curls
Standing Cable Reverse Fly

Wednesday (Push)
Alternating Dumbbell Press 60 seconds per set
Seated Dumbbell Lateral Raises
Seated Dumbbell Military Press
Dumbbell Lateral Raise
Dumbbell Rear Lateral Raise

Thursday (Pull)
Barbell Snatch Grip Deadlift
Barbell Rows
Pull-ups
1-arm Rows
Incline Dumbbell Curl
Seated Machine Reverse Fly
Friday (Push, same as Monday)
Flat Barbell Bench Press
Standing Overhead Press
Tricep Dips
Standing Tricep Pushdown
Close Grip Bench Press
Saturday (Mixed)
Rowing Machine 20 mins
Swim 20 mins