I did 3 miles in 28:08 on the treadmill today, which is a pretty big PR for me, if not an all-time PR.
I worked up to 185 for a double that was way too hard and switched to leg press shoulders, plate per side x 15, 12 and 11.
30’s with too much weight, got some good reps in though.
cable rope hammer: 60x2x15, 70×15
cable rope hammer iso: 90 x 70 seconds
dips: bw x 25, 15
random cable front delts