You don't NEED to be a beast to flip a 300lb tire..... but it certainly helps!

CFE

Long Run day.

Steady effort at 15-20% slower than your 1 mile max effort pace.

suggested continous efforts...

30-40 minutes for sprint/5k athletes

40-60 minutes for olympic/10k distance

60-80 minutes for 13.1 or 70.3 athletes

90-120 minutes for ironman & marathoners

Yoga

active recovery based session is at 6:30