2500-yard swim at 24 Hour Fitness

17 miles on the gravel bike

Warmup

Front squat: 6x1 build to heavy 1 rep after warmup. This weight will be used as a benchmark for the next few weeks of front squat.

Pre-work warmup: 2 sets of:
5 dual DB thrusters 2x15
3 pull-ups
1 wall walk

Workout 2 sets of the following with 3 min rest between:
Each set is 3 rounds of:
15dual DB thrusters 2x15
9 pull-ups
3 wall walk ups

Stretch

Monday full body lift routine

6 miles