Day 1 (Upper Body)
- Pushups - 5 sets x Max
- Shoulder Squeezes - 5 sets x 15
- (3 Second Holds)
- Hand Walks - 5 sets x 15 Steps/each
- Door Row - 5 sets x 30
Day 2 (Lower Body)
- Squat Jumps - 5 sets 15
- Body Weight Squats - 5 sets x 20
- (with weighted backpack)
- (with weighted backpack)
- Alternating Lunges - 5 sets x 10 each
- (with weighted backpack)
- (with weighted backpack)
- Single Leg Feet Elevated Bridges - 5 sets x 10 each
Day 3 (HIIT)
- Exercises
- Burpees
- Leg Lifts
- Mountain Climbers
- Twists
- Jumping Jacks
- Time / Rounds
- Timing - 20 Sec. Work / 10 sec. Rest
- 6 Rounds
Day 4 (AMRAP)
- Exercises
- Burpees - 5 Reps
- Mountain Climbers - 10 Reps/each
- Side Shuffle - 10 Yards/each
- High Knees (in place) - 15 Reps/each
- Time - 15 Minutes (non-stop)
Day 5 (Conditioning)
- Hill Sprints
- Find a hill about 15-30 yards long.
- Sprint up hill; Walk down the hill
- As soon as you get back to the start, sprint again
- Find a hill about 15-30 yards long.
- Reps
- 10-20 reps (depending on length of hill)
- 10-20 reps (depending on length of hill)