Mon 60 min recovery ride / indoors or out / just turn the pedals
Tues Run 6 miles recovery pace
Wed 185 deadlift x 10 / box jump 24" x 25 / 3 rounds as fast as possible (jonescrawl standard, which means stand proud on top of the box each jump, locking out the knees) / then 10 pullups & 20 pushups / 5 rounds / then 50 kb clean and presses 40# kb (25 each hand)
Thurs off
Friday Run 10 miles ez pace
Sat Row 5k goal sub 20 mins
Sun 1 mile easy warmup (4 laps) on the track / 8 x 800 meter repeats on 2 mins / goal pace sub 4 mins. (so two laps around the track, which is a half mile on a sub 8 min mile pace with 2 mins between each) 1 mile cool down
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