Monday

"The Lord by wisdom hath founded the earth; by understanding hath he established the heavens."
Proverbs 3:19

Strength
5-5-5 Weighted pull-up
5-5-5 Bench press
5-5-5 Back squat
5-5-5 Deadlift

then

Versaclimber, rower, or air dyne
5 minute moderate pace
6x 1 min sprint/1 min recovery
10 minute moderate pace