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
Max Pushups
Max Abs of choice
(2:00 each)

Run 2 mile timed

Cool down / Stretch

   Day 2

warmup 10 minutes

stretch 

Day 3

Run 3 mile timed

or

Swim: 1000m

or

Bike 20:00

Day 4
warmup 10 minutes

STRETCH

Day 5 

Test:

Pick 3 upperbody events:

-Bench press - body weight - max reps
-Pushups - 2:00
-Pullups - max reps
-Situps - 2:00
-Crunches 2:00
-Flutterkicks - 2:00

Pick 2 cardio events:

- run 1 mile
- run 1.5 mile
- run 2 miles
- run 3 miles
- Swim 500m
- Swim 800m
- Swim 12:00 - how far do you get?

Other:
- vertical jump
-IL agility test
- 300m run
- 300m shuttle run