2500-yard swim

6 mile run

5.5 miles

4.5

Morning:
10 mins warmup

48 mins of:
1200m run
25m heavy sled rope pull
25m burpee broad jumps
30 wall ball shots 20# to 10'

Stretch
Afternoon:
8 mins warmup arms focused

Superset 8,6,4,6,8 reps dual DB floor press with 5x6 DDB gorilla rows 2x25

2 rounds of:
15 db hammer curls 2x15
15 push-ups
5 chin-ups
8 ring dips
6 dual dumbbell seated overhead press

3 rounds:
20 Russian twist w 15# plate
20 Alt v-ups