Warm up:
3 rounds
10 scapular push ups
12 DB upright rows
8 DB bicep curls into Arnold press
10 DB floor press

Strength:
every 1:30 for 9 min
6 bench press

Workout:
on the min for 16 min
1: 10 DB box step over
2: 10 ring dips
3: 10 DB hang clean & jerk
4: 10 inverted row

Accessory:
5 rounds
1 min seated skierg
rest 15 sec
30 sec banded tricep press downs
rest 15 sec
30 sec tall kneeling straight arm lat pull downs
rest 15 sec

50 GHD sit ups

10k run

Treadmill run, 3.25 miles with 3 intervals of .25mi at 4% incline.

60-minute interval workout on the Stairmaster

16 miles hiking, net 3500 foot elevation change, who knows how much actual up and down.