Week 3

Body

Day 1

• Movement Preparation
• Workout

  Set of 4 rounds

  • Pull-ups 3-5 reps
  • Air Squats 10 reps
  • Skaters 10 reps
  • Farmers Carry 50 yds.
  • Crunches 10 reps
  • 2.0 mile run
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout

  Set of 10 rounds

  • Push-ups 10 reps
  • Squat Thrusts 10 reps
  • Sit-ups 10 reps
  • Mountain Climbers 10 reps
  • 2.0 mile run
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• Movement Preparation
• Workout

  Set of 8 rounds

  • Push-ups 10 reps
  • Squat Thrusts 10 reps
  • Sit-ups 10 reps
  • Mountain Climbers 10 reps
  • Vertical Jump 10 reps
  • Cycle 5 miles
• Post-workout regeneration

Day 5

• Movement Preparation
• Workout
  • 5X40 yds. Max effort
  • 1X500 yds. Max effort
  • 4X400 yds. Max effort
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • 3.0 mile run 9:30 pace
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration