Week 1

Day 1

• Movement Preparation
• Workout

  Assessment test:

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

Day 2

• Movement Preparation
• Workout
  • 1 Mile Run
  • Max pull ups

    Set of 6 rounds

  • Push-ups: 10 reps
  • Squat Thrusts: 10 reps
  • Sit-ups: 10 reps
  • Mountain Climbers: 10 reps

    Set of 2 rounds

  • Forward Plank :30 sec
  • Side Plank :30 sec each side
  • Frog Squat :30 sec
  • Lunges with counter rotation 10 each leg
  • Skaters 30 reps (each leg, 2 count)
  • Broad Jump 10 reps
  • Hand Gripper 10 reps/Hold for 20 seconds each rep
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• Movement Preparation
• Workout

  Set of 4 rounds

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

Day 5

• Movement Preparation
• Workout
  • 5X 40 yd. sprints max effort
  • 2X 100 yd. run max effort
  • 1X 500yd. run max effort
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • Run 3.0 10 minute mile pace or faster
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration