Warmup

OALC:
10 mins @ 32kg; 10 rpm (switch every min) = 100 reps

Pushups:
2x30 w 10lbs pack

Swings:
100 reps @ 24kg

Walk:
2 miles brisk pace w/ 10 lbs pack

Stretched

-Stationfit- 

OALC work:

17 mins @ 32kg; 120 reps

Upper body armor building 

Core work

Stretching

Warmup

LC:
7 mins @ 2x28kg; 4 rpm (6 reps last min) = 30 reps

Yoga

Walk:
2 miles brisk pace

24 hrs fire, then....

Warmup

OAJ:
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm

OAC:
4 mins @ 32kg; 18 rpm

Run:
2 miles in 16:02

Stretched and done.

Warmup

OAJ:
4 mins @ 34kg; 12 rpm
4 mins @ 34kg; 12 rpm
4 mins @ 34 kg; 12 rpm

4 mins @ 32kg; 18 rpm

Dips/Rows

Run:
2 miles in 17:22

Stretching

24 hrs Fire, then....

Warmup

LC:
6 mins @ 2x24kg; 6 rpm = 36 reps

Fixie Ride:
20 miles, avg speed 15.2 mph

Stretched and done.

-Stationfit-

SSLC work:
30  mins @ 32kg; 200 reps

YRG-ish stuff