1) 3 mile run on the road, for time

2) BB bench press (3×10-12 pause reps)
Incline BB bench (3×8-10 pause reps)
DB chest flies (3×8)
KB turkish getups (3×5 each side)
BB front raises (3×8-10)

Focus: Legs

Bodyweight: 174

Warm-up: Movement prep

Main effort: 

Three rounds of:
Jumping BB back squats @ 95 lbs
Jumping bodyweight lunges
BB lunges @ 95 lbs
Good mornings @ 45 lbs

Three rounds of:
Hills – 1x Hard, 1x Medium, 1x Easy (back-to-back-to-back)

Cool down: Foam roll legs

Post workout drink: Remy Martin on the rocks

Focus: Running/cardio

Bodyweight: 174

Main effort:
8.5 mile run — 64:30
Avg. pace per mile — 7:35

 

Cool down: Warm shower, stretching, foam rolling

Focus: Back/core
Bodyweight: 174.4

Warm-up: Eccentric hammer curls @ 15lbs, 3×10

Workout:
One leg front lever
LL: 15s
RL: 10s
LL: 6s
RL: 7s

Ice cream makers
6, 5, 5

One leg cranks
LL: 2
RL: 2

Overhand pullup
8, 8, 9

Underhand pullup w/ 25 lbs
6, 6, 6

Barbell shrugs
295: 22
345: 12
295: 15

Barbell bent over rows
135: 9, 8, 8

Dragon flags
8, 5, 4

Cool down: Eccentric hammer curls @ 20lbs, 2×10

Focus: Chest
Bodyweight: 175 lbs

Warm-up: N/A

Workout:

Flat bench
135# – 10
185# – 10
225# – 8

Decline bench
185# – 10
185# – 12
205# – 10

Fly machine
160# – 8
175# – 8
190# – 6

Skullcrushers
70# – 12, 12, 10

Cooldown: N/A

Rushed for time on this one, couldn’t do a warmup/cooldown tendon exercise.

Focus: Legs/VO2 max
Bodyweight: 175 lbs

Warm-up: 4 min Jacob’s Ladder, moderate intensity

Workout:

Squat complex @ 95 lbs: 3x

“Medium” hill: Back to back 3x (total of 6 iterations, approx. 4 min. rest in between each back to back set)

Cooldown: Foam roll legs