Shore 2 Shore - Week 9 Workouts

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Day 1 (Upper Body)

• Pushups - 5 sets x (as many as possible)
• Towel Rows - 5 Sets x 20
• Pushup Step Ups - 5 Sets x 20
• Towel Twists - 5 sets x 15 each

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Day 2 (Lower Body)

• Line Hops (Forward-and-Backwards & Side-to-Side) - 5 sets x 30 seconds/each
• Body Weight Squats - 5 sets x (as many as possible in 30 seconds)
• ​Alternate Lunges - 5 sets x (as many as possible in 30 seconds)
• ​Hip Bridges - (as many as possible in 30 seconds)

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Day 3 (HIIT)

• Exercises
  • Burpees
  • Bent Knee V-Ups
    
  • Wall Taps
  • Shoulder Taps
    
  • Kneeling to Standing
    
• Time / Rounds
  • ​Timing - 20 Sec. Work / 10 sec. Rest
  • 6 Rounds

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Day 4 (AMRAP)

• Exercises
  • Burpees - 5 Reps
  • Forward/Backwards Line Hops - 10 Reps/each
  • Cross Mountain Climbers - 10 Reps/each
  • Side to Side Line Hops (in place) - 15 Reps/each
• ​​Time - 15 Minutes (non-stop)

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Day 5 (Conditioning)

• Bear Crawl -> Sprint
  • ​Set 1, 3, 5
    
    • ​Forward Bear Crawl 10 Yards then run back to the start line
      
    • Repeat 5 times non stop
      
  • Set 2, 4, 6​
    
    • ​Backwards Bear Crawl 10 Yards then run back to the start line
    • Repeat 5 times non stop
  • ​Rest 1 minute between each set.
    

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