Week 10

Day 1

• Movement Preparation
• Workout
  • 1.5 mile run

    Set of 3 rounds

  • Pull-ups 8-10 reps
  • Crunches 30 reps
  • Burpees 25 reps
  • Rest 2:00

    Set of 5 rounds

  • Front Plank :30-1:00 hold
  • Side Plank :30-1:00 hold
  • Elbows to knees 10-12 reps
  • Rest 2:00
  • Crunches 2X50 reps
  • 1.5 mile run
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout

  Set of 5 rounds

  • Push-ups 25 reps
  • Squat Thrusts 25 reps
  • Sit-ups 25 reps
  • Mountain Climbers 25 reps
  • Hand Gripper 5 reps/Hold for 30 seconds each rep
  • 2.0 mile run
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• REST
• Post-workout regeneration

Day 5

• Movement Preparation
• Final Assessment
  • 2 minute timed push-ups
  • 2 minute timed sit-ups
  • 40 yd. sprint
  • 3.0 mile run
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • 4.0 mile run
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration