5 mile run. First attempt at intervals with a marathon training focus so went with really long intervals: 3x 1.25 miles (2km) with quarter mile recoveries. I couldn't maintain target pace, but on the plus side I now have a new mini-goal in my running plan.

Warmup: 3 rounds of
50 jumping jacks
20 glute bridge
20 bird dogs

Strength work: 4 rounds of
1. 25 resistance band bicep curls
2. 12 dual DB Arnold seated oH presses
3. 12L/12R sing arm dumbbell bent over row
4. 1:00 plank hold

Workout: 4 rounds of 3min work then 3 min rest:
3 mins to complete
12 calories assault bike
18 wall ball shots 20#
20 shuttle runs 25' each way.

Stretch

Wednesday full body lift routine

5 miles