Week 4

Body

Day 1

• Movement Preparation
• Workout
  • 1.5 mile run

    Set of 6 rounds

  • Push-ups 15 reps
  • Squat Thrusts 15 reps
  • Sit-ups 15 reps
  • Mountain Climbers 15 reps
  • 100 yd. run
  • 1.5 mile run
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout

  Set of 2 rounds

  • Forward Plank 1:00
  • Side Plank :30 sec each side
  • Lunges with counter rotation 10 reps each leg
  • Skaters 30 reps (each leg, 2 count)
  • Vertical Jump 10 reps
  • Farmers Carry 50 yds.
  • Mountain Climbers 20 reps

    Set of 5 rounds

  • Crunches 30 reps
  • Pull-ups 5-10 reps
  • Air Squats 15 reps
  • 200 yd. run
  • 1.0 mile run
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• Movement Preparation
• Workout

  Set of 6 rounds

  • Push-ups 15 reps
  • Squat Thrusts 15 reps
  • Sit-ups 15 reps
  • Mountain Climbers 15 reps
  • Rest 2:00 minutes

    Set of 4 rounds

  • Push-ups 10 reps
  • Squat Thrusts 10 reps
  • Sit-ups 10 reps
  • Mountain Climbers 10 reps
  • Cycle 5 miles
• Post-workout regeneration

Day 5

• Movement Preparation
• Workout

  Set of 4 rounds

  • Push-ups 15 reps
  • Squat Thrusts 15 reps
  • Sit-ups 15 reps
  • Mountain Climbers 15 reps
  • 3X500 yd. run
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • 1.0 mile run @ 8:30 pace
  • 1.0 mile run @ 9:00 pace
  • 1.0 mile run @ 8:30 pace
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration