about 8.5 miles in 65 minutes. ankle exercises. stretch. Lift: plank, ball work, 4x25 pushups. 3x15 pushups on ball, bench dips on ball, butt lifts, pike pushups, 2 leg squats on ball, 1 leg squats on bosu ball, tricep pullups and bent over rows, shoulder presses, side lunges, one leg on bench, pulsing squats, backwards lunges |