Boot camp class

Strides run
10 min warmup
10 x :20 with :45 recovery
10 min cool down

Then I went to FiA - core and lower body

8 mins 4 rounds EMOM of:
Max v-ups odd mins
Max burpees even mins

Workout 40 mins conditioning. 8 rounds 1 min stations
225m row
20 alt lunges with 45# bar on back
20 wall ball shots 14# to 10'
200m run
Rest 1 min

Supplemental core work and some pull-ups

Stretch

10 mile run

50 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 50 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 85 pounds: 3 sets of 10

Seated Lat Pulldown, 85 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups

6 mile run