Sunday
Run 120 minutes @ race pace
Monday
Short Interval:
5 x 200m
WOD:
Tabata (8 rounds of 20s work, 10s rest)
Push Press (75/45)
Sit-up
Sumo deadlift high pull (75/45)
Push-ups
Tuesday
For Reps 1min each
Squats
Push-ups
20in box jumps
Pull-ups
Inverted burpees
Walls balls (20/14)
Burpees
Double-unders
Wednesday
Long Interval:
3-6 800m repeats
Work/Rest 1:1
3-6 600m repeats
Work/Rest 1:1
Thursday
Rest
Friday
3-3-3-3-3
Back squat