5k recovery run

12 mins of:
50m tractor/sled push down pull back (DEKA)
21 calories on echo bike
Rest 2 min transition
12 mins of:
250m row
15 calories echo bike
9 ram burpees 44# ram weight
Rest 2 min transition
12 mins of:
9 calories echo bike
15 medball situps 20# ball
21 alternating back lunges with 55# ram weight on shoulders
Rest 2 mins transition
12 mins of:
21 Russian twists 20# medball
15 calories echo bike
9 box stepovers 20" box

Stretch

6-mile run

6 mile run

2.5 hours of z2 on the trainer to avoid the storm that never hit.

6 miles