12 mile run

5 miles

Warmup with stationary bike, push-ups, squats, sit-ups

Workout:
21-15-9
Push-ups (hand release so you have to do the entire range of motion)
Barbell front squats @45
Barbell push press @45
Then run 800m
Then
50 BB hang power clean
50 air squats
50 BB bent over rows
50 hanging knee raises
Run a final 800m

Stretch

Throw in some bench press for fun