5.5 miles

2500-yard swim at 24 Hour Fitness

Morning-
Warm up:
2 rounds
Row 1 min
10 kb goblet squats
10 glute bridges
10 sit ups

Strength:
Back squat
7-7-5-5-20

Workout:
AMRAP 21 min
14 toes to bar
14 box jumps
14 wall balls
42 double understand

Evening-
5 mile run

4 miles running at my 10K pace + 3 minutes per mile. 5x20 dips when done running.

Warmup

Back squat 5x3 build to heavy
Front squat 3x3 build

30-20-10
Single arm DB squat cleans
Single arm push press
60-40-20
Single unders

Then

1 hour at PT doing loads of body weight leg exercises and agility/flexibility work. Fun part was seated pistol squats max reps 1 minute each leg. Goal was to compare good leg to ACL leg.