4 miles run

Easy pace

3rd mile increased pace to about 7:00/mile

DL, Pushup, OH Pr

4 sets
A1. Deadlift 210lb x 8
A2. OH Press D-bells 35's or 45's 5-12 reps
A3. Push-ups x 25
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Afternoon:
20 minutes stationary bike
15 reps of 15 sec moderate, 45 sec easy

4 mile run

Ran to Everyday Church and back. Easy pace.

Adventure Race with Brian

Mighty San Gabriel Adventure Race (Sprint)
Trail running
Paddle
Mountain Biking

4 mile run, push-ups

Slow easy pace. Legs still sore from Monday's workout.

Run, Lunge, Push-up, Sit-up, DL, Pull-up, RDL

2 mile run
then:
12 minutes AMRAP
Lunge x 20m
push-ups x 10
sit-ups x 15
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Evening
A. Deadlift
135 x 5
160 x 5
190 x 3
225 x 5
265 x 3
300 x 1
B1. Pull-up with 45lbs x 5, 6, 4
B2. SL RDL with 45lbs 3 x 10