Monday: 

am:

1600 meter run (5:53) 1200 meter  (4:34) 800 meter  (2:56) 400 meter (1:15)

Tuesday:

am: 5 mile run (39:47)

pm: DT @ 154lbs

Wednesday: 

5 Rounds @ 62lb KBs

Mr. Spectacular x 5

OH Carry x 25 meters

KB Swing x 25

Farmer Carry x 25 meters

Thursday: 

am: 800 meter run (2:53) 800 meter (2:55) 800 meter (3:03) 400 meter (1:17) 400 meter (1:27)

pm: 1600 meter fin (29:32)

Friday:

Bench

135 x 20

185 x 15

205 x 10

225 x 5

225 x 4

225 x 5

225 x 5

Squat

4 x 10 @ 225lbs