5 miles easy (indoor track)

4 miles into killer 21mph wind

Strength training

2500-yard swim at 24 Hour Fitness

1:30 run at the gym 10 miles
Z2 w/ 2x10min @ 7:30 pace in the back half of the session

10 mins warmup, focusing on workout movements
Also 4ea of tempo DL (4sec lower), DL, dual DB push press, strict press at moderate weight

Build to workout start weight with 8+8,6+6,4+4 sets of DL and DB push press

PartA start moderate build to heavier 4x4min rounds
8 dual DB push press into 15sec overhead static hold on last rep
4 tempo DL 176-205
4 dL same weight
Rest remaining time

Part B 6 rounds 2:30 each
5 strict pull-ups
10 goblet squats @45
10 cals burner on bike
Then max time dual KB/db front rack hold.
Rest tensing time after fail or after you reach 2:15

Stretch