2 mile run
Wednesday full body lift routine, body weight only for lower body.

30 min endurance pace + weights

Warmup
2min row, 8 mins of 10 band pass through, 10 Alt lunge, 10 dead bug, 5 strict press empty barbell

Strength: set a heavy/max strict shoulder press 1 rep. Build to heavy over 12 mins

Workout: 5 rounds, 5 mins each to complete:
Row 12 calories
15 barbell thrusters empty bar
Row 12 calories
10 burpee jump over the bar
Rest remaining time

Should be max/near max effort each round, there will be plenty of rest time.

50 cal cooldown on stationary bike

Stretch

2500-yards swim at 24 Hour Fitness

22 miles on the gravel bike

6 miles