7.5 miles

4x[ 25 squats
16 push ups
40 mountain climbers]

3x[20 v-ups
16 jumps over the bench
10ea lateral squats
10ea plank knee to elbow touches]

3x{25 squats
20 push ups
20 vups]

3[3x300] s/p/k 2fr,1bk

100IM

2x200 IM desc

2x300 fr desc

100wd

~3900

4x10 DB Squat w. 50/55/60/65
alt. 4x8 pull ups

4x12 KB swings w. 30/40/45
alt. 4x10 shoulder press w/ 30/32.5/35

Core/FoamRoll

5fr/4k/3p/2im/1fr

4x100 bk

4x[2x75 br s/k]

Wd ~3000

 5x6/6/6/4/2 w. 135/175/205/225/245
alt. 4x8/8/6/6 Pull ups

3x8 Incline Bench w. 95/115/95

5x6/6/4/1/4 HC w. 95/115/135/155/135

4x6 135/155/175/155
alt. 4x8 DB DL w. 40/45/45/50

Foam Rolled

5fr/4k/3p/2im/1s

300 br kick