Run – 6 miles
2 miles at 6.3 mph
4 miles at 6.2 mph
|Conditioning Circuit – 5 sets (vertical loading)||Reps/Weight||Reps/Weight||Reps/Weight||Reps/Weight||Reps/Weight|
|Planked Rows (alt sides)||4/35||6/35||8/35||6/35||4/35|
|Suitcase DL burpee||4/2×35||6/2×35||8/2×35||6/2×35||4/2×35|
|Squat to shoulder press||4/2×17.5||6/2×17.5||8/2×17.5||6/2×17.5||4/2×17.5|
|Turkish get-up to overhead carry||35yards/18||35yards/18||35yards/18||35yards/18||35yards/18|
- On planked rows, reps are per side and weights are per side.
- All weights in lbs.
- Rest between sets, 30-45 seconds