Run – 6 miles @ 9:40 pace
| Superset 1
5 sets |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Neutral Grip-pull up | 6/15 assist | 6/15 assist | 6/15 assist | 6/15 assist | 6/15 assist |
| Standing bar shoulder press | 8/50 | 8/50 | 7/50 | 7/50 | 7/50 |
| Exercise 2
5 sets |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Reverse Lunge with barbell | 6/105 | 6/110 | 6/110 | 6/110 | 6/110
|
| Exercise 3 | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Turkish Get-up to overhead carry | 1(each side)/20 | 1(each side)/20 | 1(each side)/20 | 1(each side)/20 |
- All weights in lbs.
- Exercises 2 & 3 done using horizontal loading.