3-mile treadmill run

FiA, full body

4 mle run

5 Mile Run, 138 BPM Heart Rate, 7:57/mile

4 miles

Conditioning workout

Short warmup

Part1 4x5min rounds of:
4 min work to complete:
400m run
25m very heavy sled push. Should take many efforts
Max cals row in remaining time
1 min rest.

Then rest 3 min before part2

Part2 4x5min rounds of
4 mins to complete
400m run
20 cals on assault bike
Max reps wall ball shots 20# to 10' in remaining time
Rest 1 minute

Stretch

Track night...1200 wu, 800 cd.
4 x 800 @ 10k pace.
2 x 600 @ 5k + 200 recovery.
2 x 400 @ 5k.
2 x 200 @ 3k + 200 recovery.

5 miles