Run – 4 miles with speedwork
*1 mile – 9:40 pace
4×800 meters – 7:30 pace
* 1 mile – 9:40 pace
| Circuit 1 | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Hex Bar DL | 6/145 | 6/155 | 6/160 | 6/160 | 6/160 |
| Kb feet elevated Push-up | 6/bw | 6/bw | 6/bw | 6/bw | 6/bw |
| Planked Rows w/kb | 6/35 | 6/35 | 6/35 | 6/35 | 6/35 |
| Circuit 2 | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Stiff legged DL | 6/110 | 6/110 | 6/110 | 6/110 | 6/110 |
| Db chest press | 6/2×35 | 6/2×35 | 6/2×35 | 6/2×35 | 6/2×35 |
| SA cable row | 6/42.5 | 6/42.5 | 6/42.5 | 6/42.5 | 6/42.5 |
- Db=dumbbell, Kb = kettlebell, Dl=deadlift, Sa=single arm
- Reps listed as per side for unilateral exercises
- All weights in lbs.