5.5 miles

FiA, full body

4 miles

SSB squats, camber bar bench, ohp, tricep extensions.

8 mins warmup

Workout: 3 rounds of:
500m run
15 devils press 2x35 DB
25 alt lunges 2x35 DB
Run 500m
25m Moderate sled rope pull @235

Then 100 leg raise crunches

stretch

3x15m of Handstand walk practice

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

5.8 mile run

5 miles