DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

STRENGTH STRENGTH STRENGTH STRENGTH STRENGTH STRENGTH

Weighted Squats (Hold Push Ups (Rest 2 min 4 x 400 Meter Sprints Front Squat (Hold Alternate Wall Sits & 10 EMOM
weight next to hips) between) (Rest 2 min between) weight above chest) Planks for 10 min 10 Burpees (EMOM)
WEEK 1

5-5-5-5-5 20-20-20-20 8-5-3-5-8 10 Min EMOM Totally 100 Burpees

WOD WOD Wall Sits (1 min)
Jumping Squats WOD 20 Dips WOD Plank (1 min) WOD
Push Ups 25 Lunges (25 e/ft) 20 Push Ups Run 1 Mile WOD 10 min
Mountain Climbers 25 Burpees 20 Sit Ups 50 Double Unders 15 Air Squats
Sit Ups 25 Bear Crawl (25 e/ft) 20 Sec Plank (150 Singles) 10 Push Ups
21-15-9 5 Rounds 4 Rounds 50 Lunges (50 Steps)