Week 7

Body

Day 1

• Movement Preparation
• Workout

  Set of 8 rounds

  • Push-ups 20 reps
  • Squat Thrusts 20 reps
  • Sit-ups 20 reps
  • Mountain Climbers 20 reps
  • 200 yd. run
  • Rest 2:00 minutes

    Set of 5 rounds

  • Front Plank :30 hold
  • Side Planks :30 hold each side
  • Vertical Jump 10 reps
  • Hand Gripper 10 reps/Hold for 20 seconds each rep
  • 2.0 mile run
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout
  • 2.0 mile run

    Set of 3 rounds

  • Forward Plank 1:00 hold
  • Side Plank :30 hold each side
  • Frog Squat 1:00 hold
  • Lunges with counter rotation 10 reps each leg
  • Skaters 30 reps (each leg, 2 count)
  • Broad Jump 10 reps
  • Mountain Climbers 30 reps (each leg)
  • 2X40yd. spring
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• Movement Preparation
• Workout

  Set of 4 rounds

  • Cycle 0.5 mile max effort
  • Push-ups 15 reps
  • Air Squats 15 reps
  • Sit-ups 15 reps
  • Pull-ups 5-10 reps
  • Mountain Climbers 15 reps
• Post-workout regeneration

Day 5

• Movement Preparation
• Workout
  • 6x500 yd. run

    Set of 4 rounds

  • Push-ups 10 reps
  • Squat Thrusts 10 reps
  • Sit-ups 10 reps
  • Mountain Climbers 10 reps
  • Cycle 8 miles
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • 0.5 mile @ 8:15 pace
  • 1.5 mile @ 9:00 pace
  • 0.5 mile @ 8:15 pace
  • 0.5 mile @ 9:00 pace
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration