Week 6

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

• REST
• Post-workout regeneration

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
• 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

Day 7

• REST
• Post-workout regeneration