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Day1 Warmup/Stretch
Rest Day
Easy Jog or swim 20-30 minutes
Light
weight Shoulders
Lowerback
Plan |
Day 2
Complete Rest Day |
Day 3
Test:
Run options:
1.5 mile run, OR
2 mile run, OR
3 mile run, OR
10k run (6.2 miles)
PLUS
400m timed sprint
PT Test: (2:00 break in between Pt exercises)
Max Pullups
Max Situps - 2:00
Max Pushups 2:00
Swim Test Options:
500m freestyle
500m CSS
1000m free
1 mile free
Optional Cardio 10 mile bike
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Day 4
Day off...rest
/ recovery
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Day 5
100 pullups
200 pushups
300 situps or other abs of choice
1 minutes of leg PT (lunges, squats, step test, etc)
1/2 mile timed
Repeat above circuit until you reach 100 pullups in as few sets as
possible...
Shoot for 4-6 sets of above
Cooldown :
Bike or swim
20:00
Light
weight Shoulders
Lowerback
Plan |