Day1 Warmup/Stretch

Pullups

100 reps in as few sets as possible

rest with 50 abs of choice

1 minute of plank pose or leaning rest

 Repeat 3 times

Swim 500m or
run 1.5 miles
Max Pushups
Max Abs of choice
(2:00 each)

Cool down / Stretch

   Day 2

Reg Crunch - 25
Right Elbow L/Knee - 15
Left Elbow Rt Knee – 15
Reverse Crunch – 25
Double crunch - 25

 Repeat ten times
Jumping jacks – 20
squats  – 20

Shoulder workout
(5 lbs Dbs nonstop)

Repeat 3 times
Woodchopper Squats 20
Woodchopper Lunges 20
Side stepping squats -20
run 1/4 mile in under 90 seconds

2 mile cooldown run

lowerback plan

Day 3

Run 3 mile timed

Swim:
500m timed
rest with pushups 40
abs of choice 40
swim 400m timed
pushups / abs
swim 300m hypoxic
6 stroke per breath
pushups / abs
swim 200m hypoxic
8 strokes per breath
pushups / abs
swim 100m hypoxic
10 strokes per breath
pushups / abs

Bike 20:00

Do level resistance increase of (hold each level for 1:00)

Level 2,4,6,8,10,…for ten minutes then repeat in reverse order for 20:00 total

Day 4
warmup with 1 mile run

and crunches
Reg Crunch - 25
Right Elbow L/Knee - 15
Left Elbow Rt Knee – 15
Reverse Crunch – 25
Double crunch - 25

STRETCH

    Repeat 5 times
Pullups - max reps
Rows - 20
One arm DB snatch 20
woodchopper squats / lunges - 20 of each 

Run or swim 30:00

Day 5 

Long run

5 miles

Repeat 3 times 

Swim –
3 x 500m swims at
4 strokes per breath
6 strokes per breath
8 strokes per breath
(per 500m)