10 mile run

Warmup

5 rounds
12R/12L single arm bent over dumbbell rows
1:00 standing "plate hug" static hold 45# plate

16 mins AMRAP of:
Run 200m
12 dual dumbbell floor press (or bench) 2x35
100 single unders

Stretch

Evening friday full body lift routine

2500-yard swim at 24 Hour Fitness

5 miles with hills