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Body
Day 1
- Movement Preparation
- Workout
Set of 8 rounds
- Push-ups 20 reps
- Squat Thrusts 20 reps
- Sit-ups 20 reps
- Mountain Climbers 20 reps
- 200 yd. run
- Rest 2:00 minutes
Set of 5 rounds
- Front Plank :30 hold
- Side Planks :30 hold each side
- Vertical Jump 10 reps
- Hand Gripper 10 reps/Hold for 20 seconds each rep
- 2.0 mile run
- Post-workout regeneration
Day 2
- Movement Preparation
- Workout
- 2.0 mile run
Set of 3 rounds
- Forward Plank 1:00 hold
- Side Plank :30 hold each side
- Frog Squat 1:00 hold
- Lunges with counter rotation 10 reps each leg
- Skaters 30 reps (each leg, 2 count)
- Broad Jump 10 reps
- Mountain Climbers 30 reps (each leg)
- 2X40yd. spring
- 2.0 mile run
- Post-workout regeneration
Day 3
Day 4
- Movement Preparation
- Workout
Set of 4 rounds
- Cycle 0.5 mile max effort
- Push-ups 15 reps
- Air Squats 15 reps
- Sit-ups 15 reps
- Pull-ups 5-10 reps
- Mountain Climbers 15 reps
- Post-workout regeneration
Day 5
- Movement Preparation
- Workout
- 6x500 yd. run
Set of 4 rounds
- Push-ups 10 reps
- Squat Thrusts 10 reps
- Sit-ups 10 reps
- Mountain Climbers 10 reps
- Cycle 8 miles
- 6x500 yd. run
- Post-workout regeneration
Day 6
- Movement Preparation
- Workout
- 0.5 mile @ 8:15 pace
- 1.5 mile @ 9:00 pace
- 0.5 mile @ 8:15 pace
- 0.5 mile @ 9:00 pace
- Post-workout regeneration