5 mile run in the morning
Wednesday full body lift routine in the evening

12 mins warmup exercise rotation

A few Warmup sets of 4 dual DB thrusters + 2 burpee box jumps

Workout ascending ladder 10,20,30…etc dual dumbbell thrusters 2x15 alternating with 5,10,15…etc burpee box jumps to 20" for max reps in 15min.

Additional work: untimed 3 rounds through
10 weighted glute bridges 35% dumbbell on hips
15 "Superman"
10 standing plate raises 15#

Stretch

6 miles