Warm up:
2 rounds
200 m run
20 plank shoulder taps
10 barbell upright row
10 Bradford press

Strength:
5 rounds
Min 1: 10 push press + plank hold remaining time
Min 2: 10 front squat + squat hold remaining time
Min 3: rest

Workout:
800 m run
40 alt DB snatch
20 thrusters

Accessory:
5 x 50 ft front rack walking lunges
100 banded strict press
5 x 5L/5R single arm upright row

25 mile ride.

8.4-mile run

5 mile walk/jog with stairsteppers in between

20 min rowing

4 miles