15 minute warmup

4 x 500m, LT

10 minute cooldown

quick back workout at lunch. hopefully get a run in tonight.

5-mile run

Strength training

Upper body day

Warmup, upper body focused

Bench press 6,6,4,4,2,2 heavy sets, build as reps drop

4 rounds of:
6R 6L bent over SA KB rows @45
10 Dusl DB bench press
15 bb curls @45
10R 10L bent over single arm DB triceps extensions to horizontal
20 secs banded tricep extension pull down burn out reps
Rest a minute or so between rounds

Core:110 sit-ups unbroken steady pace