Run

2.5 mi

Run

2.5 mi

Circuit A

4x
10 push-ups
10 rows (50# resistance band)
10 squat

2x (40# vest)
20 step-ups (each leg)
15 paralette push-up
60s rest 

2x
15 row (50# bands)
15 standing shoulder press (50# BB)
60s rest

2x
15 4-count mountain climber
15 2-count scissor kicks
60s rest

Run

3.3 mi

Circuit A

4x
10 push-ups
10 rows (50# resistance band)
10 squat

2x (40# vest)
20 step-ups (each leg)
15 paralette push-up
60s rest

2x
15 row (50# bands)
15 standing shoulder press (50# BB)
60s rest

2x
15 4-count mountain climber
15 2-count scissor kicks
60s rest

Run

2.5 mi

Circuit A

4x
10 push-ups
10 rows (50# resistance band)
10 squat

2x (40# vest)
20 step-ups (each leg)
15 paralette push-up
60s rest

2x
15 row (50# bands)
15 standing shoulder press (100# BB)
60s rest

2x
15 4-count mountain climber
15 2-count scissor kicks
60s rest

Short tabata

Stationary cycle

10 min warm up

8x
20s high resistance, high speed
10s light resistance, slow

5 min cool down