10 mile run

Fitness endurance training

1000m run
50m sled push 250lb sled
1000m row
40 wall ball shots 14# to 10'
800m run
37m sled push
800m ski Erg
30 wall ball shots
600m run
25m sled push
600m row
20 wall ball shots
400m run
13m sled push
400m ski Erg
10 wall ball

Rest a few mins

A bit of core:
50 sit-ups with 25# plate
50 Russian twists 25# plate

Stretch

6-mile run

Track night...1200 wu, 800 cd.
2 x 600 @ 5k pace + 200 recovery
4 x 400 @ 3k
2 x 200 @ mile + 200 recovery
Repeat

5 mile progressive run in the morning.

Chest/arm at the gym tonight.

Full body workout
3 miles