Shore 2 Shore - Week 6 Workouts

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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

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Day 2 (Lower Body)

• Squat Jumps - 5 sets 15
• Body Weight Squats - 5 sets x 20
  • ​(with weighted backpack)
    
• Alternating Lunges - 5 sets x 10 each
  • ​(with weighted backpack)
    
• Single Leg Feet Elevated Bridges​ - 5 sets x 10 each

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Day 3 (HIIT)

• Exercises
  • Burpees
  • ​​Leg Lifts
  • Mountain Climbers
  • Twists
  • Jumping Jacks
• Time / Rounds
  
  • ​Timing - 20 Sec. Work / 10 sec. Rest
  • 6 Rounds

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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)
  

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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
    
• ​Reps
  
  • ​10-20 reps (depending on length of hill)
    

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