8am
Turkey Sandwich 5k prep
Teams of 2, you go i go
200m (each person runs 1)
200m
400m
400m
800m
800M
400m
400m
200m
200m
*this is 2.5 miles each. this could be done on a rower if you cant run. if you dont this 2.5 miles is doable, take the second 800 out.

9am endurance
Warm-Up:
2-3 Sets, For Quality 
1:00 Cardio Choice 
5/5 World’s Greatest Stretch 
10/10 Single Leg Glute Bridge
5/5 Single Arm Ring Rows w/ Rotation
10 Alternating Step-Ups

Conditioning

10 Rounds @ Steady State Intensity 
100ft (30m) Farmers Carry 
7 Pull-Ups 
200m Run 
10 Box Jump Overs 
250/200m Row 
3 Wall Walks

*adjust pull ups down a little if you have done that volume lately. adjust box jump overs to step overs if you want.
*cap it 35 minutes unless your close to finishing