CFE:

Long Intervals

2400m run, 2 min rest
2 x 1600m run, 90 sec rest
800m run- all out
*1 extra 1600m run for full marathon training

Then 3 rds:
30 sec elbow plank with hip rotation
30 sec flutter kick
30 sec side T (plank) with hip dip (hip to the floor)
30 sec other side
* no rest until each round is complete

CrossFit:

Strength

Alternating Emom 10 min:
odd- 5 Bench Press
Even- 5 Touch & Go Power Cleans

Conditioning

3 RFT:

200 ft KB Farmers Carry (70/53)
50 AbMat sit-ups
25 Double KB Dead Lifts (70/53)