FiA, core & upper body

Speedwork after weeks of avoiding it... 2x 6 min @ 10k, 4 min @ 5k, 2 min @ mile, plus 1 mi wu and 1+ mi cd

10 mins warmup

4 rounds of:
25m very heavy sled rope pull (stay in 1m box to pull rope)
800m run
500m row

Stretch

Supplemental sets of 6 pull-ups, 10 floor press @115

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.

5 miles