Run – 6 miles
2 miles at 6.3 mph
4 miles at 6.2 mph
Lift
| Conditioning Circuit – 5 sets (vertical loading) | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Goblet Squat | 6/40 | 8/40 | 10/40 | 8/40 | 6/40 |
| 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 |
| Chin-ups | 4/bw | 4/bw | 4/bw | 4/bw | 4/bw |
| 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
