Upper Strength + Run
Face Pulls
Cable Single Arm Rows
Shrugs
Bar Curl
Cable Tricep Extension
+
5k Easy Run
Upper Strength + run
Incline Bench Press
Military Press
Cable Fly
Tricep Dips
+
2.5k Shake Out Run
Conditioning Recovery
(Row x 400m
Burpees Over Row x 10
Sprint x 400m)
x5
+
(Run x 1000m
Row x 1000m)