This song is old, but I discovered it recently. I love it. I love the beat, I love the changes in the music from 0 to 20, I love her voice (reminds me of Dolores from the Cranberries) and I love the lyrics. It’s SOOOOO good for running! And for belting it out in the car at the top of my lungs, which is what I was doing this evening on my way to the gym from work. (Got out of work at a reasonable time!!!)

Warm-up:

Superset x 3 on assistance machine
1. Pull-ups x 8 reps
2. Dips x 10

Lat pull-downs 4 x 8 @ 77 lbs

Barbell rows worked up to 3 working sets of 6 reps @ 95 lbs

DB bench press with deep stretch
4 x 8 reps @ 32.5 lbs (almost a 5# increase)

Arnold presses
3 x 8 reps @ 20 lbs (also a weight increase)

Cable chest flyes
4 x 10 @ 8.8 lbs each side

Superset x 3
1. Triceps push down x 10 @ 22
2. Cable curls x 10 @ 22

Decline leg raise (lower abs, scaled dragon flag) 3 x 10 reps (first time doing 10 reps!!!)