AM:

Strength-
Every 2 mins for 8 mins
10 back rack reverse lunges

Workout-
21 cal row
15 db farmer carry lunge
15 cal row
15 db front rack lunge
9 cal row
15 db front rack + overhead lunge
rest 2 min
21 cal echo bike
15 db farmer carry lunge
15 cal echo bike
15 db front rack lunge
9 cal echo bike
15 db front rack + overhead lunge

8 mile run

6.5 miles

Warmup

Shoulder press 5x2 build to heavy
Push press 3x4 build to heavy

Workout: 3 rounds 5 min each w/ 1 min rest between: fastest time to complete:
75 single under jump rope
40 air squats
30 alternating single arm DB snatch @50
20 sit-ups
10 burpees
Rest for remainder of 5 min if you finish early
Try to keep your time the same or even beat your own time

Stretch