6-mile run

9 mile run

Boot camp class

Track night...1200 wu, 800 cd
4 x 1200 @ 10k pace
4 x 400 @ 5k

Warmup: 1200m run
Lunge and rotate, pipe pass through, figure 8's, lateral lunges.

Hyrox race leg training:

5 rounds of:
3 minutes to complete:
100m dual DB farmer carry 2x35
10 burpee box step ups w/dumbbells 2x35
Max effort bike remainder of 3min time.
Rest 2 mins.
After 5 rounds complete go into 10 minutes on bike for maximum calories effort.

Stretch.