CFE:

Thursday Intervals
Long intervals:
4 x 400m, 30 sec rest
2 x 600m, 45 sec rest
1 x 800m
*additional 800m for full marathon training

Then: 3 rds
10 DB HPC
1 wallwalk
10 renegade rows
1 wallwalk
10 diamond push-ups
1 wallwalk

*Fight Gone Bad Endurance style in case of inclement weather

CrossFit:

• Emom 10
  • Odd- 10 t2b
  • even- 10 abmat sit ups + 10 push ups
    
• 5 rds:
  • 20 russian swings 70/53
  • 15 pull ups
  • 10 hspu
  • 40 double under