Run – 6 miles with 10x .25mile hill repeats.
Lift –
| Superset 1 (6 sets) | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| DB chest press | 4/2×40 | 4/2×40 | 3/2×40
4/2×35 |
4/2×40 | 3/2×40
4/2×35 |
4/2×40 |
| SA, DB row | 5/45 | 4/50 | 4/50 | 4/50 | 4/50 | 4/50 |
| Superset 2
(6 sets) |
Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight | Reps/Weight |
| KB (foot elevated) pushups | 6/bw | 6/bw | 6/bw | 6/bw | 6/bw | 6/bw |
| TRX Rows | 5/bw
(parallel) |
5/bw
(parallel) |
5/bw
(parallel) |
5/bw
(parallel) |
5/bw
(parallel) |
5/bw
(parallel) |
| Superset 3
(6 sets) |
Reps/Weight | Reps/Weight | Reps/Weight |
| Turkish get up to overhead carries | 35 yds/20 lbs (each side) | 35 yds/20 lbs | 35 yds/20 lbs |
| Side planks | 40 seconds (each side) | 40 seconds (each side) | 40 seconds (each side) |
- DB = dumbbell, KB= kettle bell,
- All weights in LBS