AM: 40 min
60 s. run/60 s. walk
5.8 km

PM: 135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 2x2

2.Conditioning
WORKOUT 5, row progression
2 rounds:
5 min Row @20 SPM
4 min Row @22 SPM
3 min Row @24 SPM
2 min Row @26 SPM - not done
Rest 5 minutes between rounds
Avg. paces
Round 1: 2.10.4
Round 2: 2.09.7

3.Accessory
A. 4 sets:
8 shoulder press - 25 25 27 27 kg

B. Tabata bicep curls - 12 reps, 10 kg barbell