Run – 10 miles at 10 min avg. pace.
Lift
| Super-set 1 (vertical loading) | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight |
| Rev-lunges | 4/115 | 4/120 | 4/120 | 4/120 | 4/120 | 4/120 |
| Plank | 1 min | 1 min | 1 min | 1 min | 1 min | 1 min |
| Super-set 1 (vertical loading) | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight | Reps/weight |
| Hip Thrust | 4/150 | 5/150 | 5/150 | 5/150 | 5/150 | 5/150 |
| Hanging leg raise | 12/bw | 12/bw | 12/bw | 12/bw | 12/bw | 12/bw |