5 mile tempo run

2500-yard swim at 24 Hour Fitness

Evening: friday full body lift routine

5 miles

Workout. AM:

Warmup

Strength: 5 rounds of 3 moderate heavy bench into 15 push-ups

Workout for time;

40 Alt v-up
20 Single Arm Overhead alternating front lunge w/DB 50#
30 Alt-v
15 SA DB OH Alt lunge
20 Alt-v
10 SA DB OH Alt lunge
10 Alt-v
5 SA DB OH Alt lunge

Rest 2 mins

The repeat the same pattern above except sit-ups instead of Alt v-Ups

Stretch

Afternoon: gym fun partner competition
Workout 1: 10 mins for time. 1 work while one rests, AMRAP of
8 box jump overs 24"
10 Russian KB swings @55
8 KB squat cleans @55

Workout 2: one partner finishes, then the other, for time:
25 deadlift @135
25 burpees

Workout 3: team 100 wallball shots 20# to 10' divide up any way you like.
Then 100 partner Russian twist with 20# medball (sit side to side, tap one side and hand off to partner on other, they tap other side = 1 rep)

Workout 4: drink a 12 Oz beer and eat pizza and watermelon