Week 9

Day 1

• Movement Preparation
• Workout
  • 3.0 mile run

    Set of 8 rounds

  • Push-ups 25 reps
  • Squat Thrusts 25 reps
  • Sit-ups 25 reps
  • Mountain Climbers 25 reps
  • 100 yd. run
• Post-workout regeneration

Day 2

• Movement Preparation
• Workout

  Set of 5 rounds

  • Air Squats 25 reps
  • Burpees 25 reps
  • Rest 2:00
  • Crunches 2:00 max reps
  • Forward Plank 1:00 hold
  • 2.0 mile run
• Post-workout regeneration

Day 3

• REST
• Post-workout regeneration

Day 4

• Movement Preparation
• Workout

  Set of 4 rounds

  • Cycle 0.5 mile
  • Push-ups 15 reps
  • Air Squats 15 reps
  • Crunches 15 reps
  • Cycle 4 miles
• Post-workout regeneration

Day 5

• Movement Preparation
• Workout
  • 6x400 yd. run max effort
  • Hand Gripper 10 reps/Hold for 20 seconds each rep
  • Cycle 6 miles
• Post-workout regeneration

Day 6

• Movement Preparation
• Workout
  • 3.0 miles@8:00 mile pace
• Post-workout regeneration

Day 7

• REST
• Post-workout regeneration