FiA, upper body

4.8 miles incl 20' @ half marathon pace

Chilly today!

2100-yard swim at 24 Hour Fitness

Track night...1200 wu, 800 cd.
2 x 1000 @ HM pace + 200 recovery.
2 x 800 @ 10k.
2 x 400 @ 5k.
2 x 800 @ 5k.

Strength training

Conditioning

10 mins warmup

Workout: 2 parts, 5 rounds each. Rounds are 3 mins work + 1 min rest. Rest 4 min between the two parts.
Part 1: 5 rounds of
200m run
10 deadlift @135
Bike for max calories in remainder of 3 mins

Part 2: 5 rounds of:
200m run
100m dual KB farmer carry 2x45
Max reps Dumbbell rows with quarter squat leg drive 2x15 in remainder of 3 mins

Then finisher of 20min good effort on bike