Monday:

AM: 800 meter run (2:57) 800 meter run (3:00) 400 meter run (1:31)

PM:

KB Snatch to burpee x 50 each side @ 62lbs

Deadlift: 4 Rounds – 242 x 8

KB Swing x 20 @ 80lbs

Suitcase Carry x 50 meters each arm @ 80lbs

Tuesday: 

AM: 4 mile run (30:35)

PM:

Bench:

135 x 10

185 x 8

205 x 5

225 x 5

235 x 5

235 x 5

245 x 5

245 x 5

245 x 5

245 x 3

Wednesday:

PM:

Squat:

225 x 10

225 x 10

245 x 10

245 x 10

245 x 10

KB Swing x 20 @ 80lbs

Suitcase Carry x 50 meters each arm @ 80lbs

Thursday: 

AM: 400 meter run x 6 (1:12, 1:16, 1:16, 1:20, 1:21, 1:24)

PM: 1200 meter fin (20:03)