30min intervals 5x4min

Monday full body lift routine, body weight only for lower body

2500-yard swim at 24 Hour Fitness

Core workout

8 miles

8 mins warmup exercises and stretches

6 rounds of 4 DL + 2 hang power clean unbroken set. Use clean bar grip. Build in weight to moderately heavy set

Warm up 1 min on bike plus 2 clean & jerk @75

Workout for total time:
3 rounds of 2 mins good effort on stationary bike +9 clean & Jerk @75
Then rest 3 mins before next set
3 rounds of 2 mins bike +6 clean & jerk @85
Then rest 3 mins
3 rounds of 2 mins bike +3 clean & jerk @105

Stretch