Week 8

Day 1

• Movement Preparation
• Workout
  • 1.0 mile run
  • Forward Plank 1:00-1:30 hold
  • Side Plank 1:00 hold each side
  • Frog Squat 1:00 hold
  • 1.0 mile run

    Set of 4 rounds

  • Hand release Push-ups 10-15 reps
  • Pull-ups 8-10 reps
  • Crunches 20-30 reps
  • Rest 2:00
  • 1.0 mile run
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout

  Set of 3 rounds

  • Pull-ups 8-10 reps
  • Crunches 15-20 reps
  • Burpees 10 reps
  • Rest 2:00

    Set of 5 rounds

  • Push-ups 25 reps
  • Squat Thrusts 25 reps
  • Sit-ups 25 reps
  • Mountain Climbers 25 reps
  • 1.0 mile run
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• REST
• Post-workout regeneration

Day 5

• Movement Preparation
• Workout
  • 2X500 yd. run
  • 4X100 yd. run
  • Hand Gripper 10 reps/Hold for 10 seconds each rep
  • Cycle 8 miles
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • 3.0 miles@8:15 mile pace
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration