Week 5

Day 1

• Movement Preparation
• Workout
  • 3.0 miles run
  • Forward Plank 1:00-1:20 hold
  • Side Plank 1:00 each side
  • Frog Squat 1:00 hold

    Set of 4 rounds

  • Hand release push-ups 15 reps
  • Pull-ups 15 reps
  • Farmers Carry 50 yds.
  • Vertical Jump 15 reps
  • Knees to elbows 8-10 reps
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout

  Set of 8 rounds

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

Day 3

• REST
• Post-workout regeneration

Day 4

• REST
• Post-workout regeneration

Day 5

• Movement Preparation
• Mid Assessment test
  • 2 minute timed push ups
  • 2 minute timed push ups
  • 40 yd. sprint
  • 2.0 mile run
• Post-workout regeneration

Day 6

• Movement Preparation
• Mid Assessment test
  • 3.0 mile run 9:30 pace
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration