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Body
Day 1
- Movement Preparation
- Workout
- 1.5 mile run
- Forward Plank 1:00 hold
- Side Planks :30 each side
- Frog Squat :30 seconds
Set of 4 rounds
- Elbows to knees 15 reps
- Broad Jump 10 reps
- Pull-ups 5-10 reps
- Push-ups 10 reps
- Skaters 10 reps (each leg, 2 count)
- 1.5 mile run
- Post-workout regeneration
Day 2
- Movement Preparation
- Workout
Set of 5 rounds
- Push-ups 20 reps
- Squat Thrusts 20 reps
- Sit-ups 20 reps
- Mountain Climbers 20 reps
Set of 2 rounds
- Air squats 20 reps
- Burpees 20 reps
- 2.0 mile run
- Post-workout regeneration
Day 3
Day 4
- Movement Preparation
- Workout
Set of 3 rounds
- Pull-ups 8-10 reps
- Vertical Jump 10 reps
- Air Squats 20 reps
- Knees to Elbow 10 reps
- Hand Gripper 5 reps/hold for 10 seconds each rep
- Post-workout regeneration
Day 5
- Movement Preparation
- Workout
- 4X500 yd. Max effort
Set of 2 rounds
- Push-ups 25 reps
- Squat Thrusts 25 reps
- Sit-ups 25 reps
- Mountain Climbers 25 reps
- 4X500 yd. Max effort
- Post-workout regeneration
Day 6
- Movement Preparation
- Workout
- 1.0 mile @ 8:00 pace
- 1.0 mile @ 9:00 pace
- 1.0 mile @ 8:30 pace
- Post-workout regeneration