Week 2

Body

Day 1

• Movement Preparation
• Workout
  • 1.5 mile run

    Set of 8 rounds

  • Push-ups 10
  • Squat thrusts 10
  • Sit-ups 10
  • Mountain Climbers 10

    Set of 2 rounds

  • Forward Plank :30 seconds
  • Side Plank :30 seconds each side
  • Frog squat :30 seconds
  • Hand Gripper 5 reps/Hold for 10 seconds each rep
  • 1.5 mile run
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout
  • 1.0 mile run

    Set of 3 rounds

  • Pull-ups 8-10 reps
  • Crunches 15-20 reps
  • Burpees 5 reps
  • Rest 2:00

    Set of 4 rounds

  • Air squats 10 reps
  • Walking Lunges 20-30 reps
  • Squat Thrusts 10 reps
  • Broad Jump 10 reps
  • 1.0 mile run
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• Movement Preparation
• Workout
  • Cycle 5 miles

    Set of 5 rounds

  • Push-ups 15 reps
  • Squat Thrusts 15 reps
  • Sit-Ups 15 reps
  • Mountain Climbers 15 reps
• Post-workout regeneration

Day 5

• Movement Preparation
• Workout
  • 6X100 yds. Max effort
  • 1X500 yds. Max effort
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • 1.0 mile at 9:00 pace
  • 1.0 mile at 9:30 pace
  • 1.0 miles at 10:00 pace
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration