Run – 3 miles of Speed-Work
Mile 1- 7:30 pace
Mile 2- 8:00 pace
Mile 3- 7:45 pace
Lift
| Circuit 1
5 sets, horizontal loading, peripheral heart action |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Pull-Up (assist) | 6/15lb assist | 6/15lb assist | 6/15lb assist | 6/15lb assist | 6/15lb assist |
| Weighted Glute Bridge | 6/145 | 6/150 | 6/150 | 6/150 | 6/150 |
| Cable Shoulder Fly | 7/5 | 7/5 | 7/5 | 7/5 | 7/5 |
| Superset
(horizontal loading) |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| Turkish Get-up to overhead carry | 35yard/20 | 35yard/20 | 35yard/20 | 35yard/20 | 35yard/20 |
| Kb swing | 15/45 | 15/45 | 15/45 | 15/45 | 15/45 |
- All weights in lbs
- Kb=kettlebell
- Reps for unilateral exercises are per/side