Yesterday, I squeezed in a very short two-mile ruck to walk my dog. Here, on the east coast, and particularly in D.C., it was a beautiful and warm day. Today, we’ll continue with bodyweight exercises and long distance running. But, we’ll take a break from the pavement, tomorrow, and hit the gym.


50 pullups, 100 pushups, 1oo dips.

4 miles run – 2 miles out at moderate pace. Then, 2 miles on the return: as fast a speed as you can maintain.

Then, 100 “V”ups and 200 Crunches.