4 mile run

45 Min Peloton

TRX: Rear delt fly/ Face pull/ Wide row - 4x10
Wide grip lat pull down/ Behind neck pull down - 4x12/12/10/10; 4x12
Seated cable row: wide grip/ close underhand grip - 4x8-10; 4x10-12
Standing high cable rope: straight arm pullover/ wide row/ underhand low row - 4x10-12
1-arm Landmine row - 4x12/10/8/6 drop 15
Seated reverse grip high cable curl/ Preacher curl - 4x15; 4x7 bottom half curl, 7 top half curl, 7 FROM
DB hammer curl/ DB drag curl - 4x12 reach

Track night...1200 warm-up
1 x 600+200 recovery, 2 x 400
1 x 600+200 rec, 3 x 400
1 x 600+200 rec, 4 x 400
5 x 200+200 rec

5 miles back/forth over the Kemah Bridge in the a.m.

60 minutes of Brazilian Jiu-Jitsu training in the evening.

Since I'm not sure how I'd react in the event of a real threat, I train both "Fight" and "Flight" just to cover my bases.

1200m run

Warmup

Snatch 10x1 every minute, build 95-140

Workout:
Run 1200m
Then 4 rounds
18 Am KB swings @45
12 thrusters 35 lb bar
12 pull-ups
12 ring dips

Capped this at 20 mins and was almost through round 3, actually

Core: 70-50-30 bike crunches

Stretch