6 miles

Wednesday upper body lift routine

Warmup
Some different warmup rep sets and then 8 mins of 4 burpee box step ups, 10 dead bugs, 3 BB front squats.

Lifting: 3x3 heavy set of BB front squats

Workout:
4 rounds of:
30 dual dumbbell thrusters 2x15
2:00 Moderate pace on bike
Then right into 4 rounds of:
15 burpee box jumps 20" box
2:00 moderate pace on bike

Stretch

3 miles with intervals of 5k, 10k and mile pace.