4 mile intervals run

I'm at 58.99 miles for the month so clearly I need to go run a mile+ tomorrow.

40 minutes of:

50m sled push. We got some new constant resistance sleds.
30 wall ball shots 14# to 10' unbroken if at all possible
15 burpees to overhead with a 44# RAM roller weight
10 Alt lunges with the same
800m run

Core: 2 sets of
40 Russian twist with 14# ball
20 prone leg raises
10 ab wheel rollouts

Stretch plus some handstand practice

1hr run

5min Z1
5min Z2
40min Z3
10min Z1

5 mile tempo run

5 miles

6-mile run

Boot camp class

45min endurance run