2.5 mile run with strides after FiA workout

Warmup:
3 rounds of a dozen banded good mornings, air squats, push-ups

Workout:
1000m row
10 wall ball shots 14# to 10'
800m row
15 wall ball shots
600m row
20 wall ball shots
400m row
25 wall ball shots
200m row
30 wall ball shots
400m row
25 wall ball shots
600m row
20 wall ball shots
800m row
15 wall ball shots
1000m row

Stretch

Core & more:
2 rounds of 30 Russian twist and 30 weighted sit-ups with 25# plate

Then 15 strict pull-ups

6 miles

6 mile run

Morning: 10 mile run
Evening: shifted my wednesday full body lift routine to Thursday this week

20 miles on the gravel bike.