Saturday: Endurance, Work Capacity

AM: Session 1
Objective: Endurance
90 min trail run @ easy pace
(wore hydration pack)

Then: cool down
Swimming
Tread water in place to loosen legs up

PM: Session 2
Objective: Work Capacity
Warm up:
Light calisthenics and short sprints

Then: 5 rounds for time
20 yards x OH Lunges (propane tank)
20 x pushups
20 yards x run w/ propane tank
40 yards x farmer carry w/ 2 x 6 gallon gas tanks (full)

(5:57)

Then: 2 rounds
300 yard shuttle (15 x 20 yard sprints)
1 min rest

(1:08, 1:08)

Then:
300 yard farmers carry w/ 2 x 6 gallon gas tanks (full)

Then: cool down
Swimming

Notes:
Flies were awful on my run this morning. Times were a lot slower on the 300 yard shuttles due to a shorter lengths than normal (20 yards vs normal 25) and was also run barefoot on grass so not a ton of traction. Farmers carry was a mental battle.