4 mile run

Track night...800 warm-up, 400 cool down.
2 x (2 x 800, 2 x 400)
2 x 300+100 recovery
2 x 200+200 recovery

BB conventional DL + bent over row - 4x12/10/8/8
Wide grip pull up with 5 sec negative- 4x6-10
Lying cable pullover / Seated high cable V grip pull down - 4x12/10/10/8
1 leg dual DB row - 4x10-12 (switch legs halfway in each set)
Landmine 1-arm row / Meadows row - 4x12/10/8/6 drop set 10-12 (do both exercises before switching arms)
Lying cable rope handle curl / Spider DB close grip curls - 4x15 (cable); 4x12 (DB)
Dual high cable curls / BB drag curl - 4x15 each

Warmup

Snatch + overhead squat x 10. Build to heavy. (145)

Workout:
Run 800m
Then
4 rounds: 10 burpee
15 deadlift @185
20 wallball shots@20
Then
Run 400m

Stretch

5 miles