Week 1
Day 1
10min light run
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3x20 sqt
3x20m lunge
3x20 push up
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400m lunge
*every 10x lunges stop and do 10x burpees
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Day 2
3mile light run
100x push up
50x strict pull up
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30-40min run @ 70% max heart rate
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Day 3
10min light run
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3x20 sqt
3x20 push up
3x20m lunge
3x15 dip
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4x30/30 split jump
2min rest
4x30/30 burpee
2min rest
4x30/30 frog hop
2min rest
4x30/30 burpee
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5min FLR
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Day 4
10min run
5x 1-6 pull up ladder
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7-10x push-up every 30sec for 30min
-
3-mile run for time
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Day 5
20min light run
-
6x 30sec sprint/30sec walk
4min rest
Repeats for 3x total blocks
-
20min light run
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Day 6
90min walk
Get out and explore the area you are in
Move around and enjoy life
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Day 7
Rest
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Week 2
Day 8
5x1-6 pull up ladder
*all done strict chest to bar
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60min run @ 70% max heart rate
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Day 9
10min light run
-
Warm up with air sqt, sit-up, push-up
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10x push up + 10x jump sqt + 10x sit-up + 10x burpee + 100m bear crawl
10rds
-
20min run
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Day 10
10min light run
-
5mile run for time
-
3min rest
-
Max strict dead hang chest to bar pull up
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Day 11
2mile light run
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20min AMRAP
5x Pull up + 10x push up + 20x sqt
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10min light run
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Day 12
10min light run
-
5x pull up +
10x push up +
20x sqt
5rds
-
5x burpee every 30sec for 10min
-
5min rest
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4x30/30 jump sqt
2min rest
4x30/30 push up
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10min light run
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Day 13
90min walk
Get out and explore the area you are in
Move around and enjoy life
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Day 14
Rest
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Week 3
Day 15
60min Bike or swim (low impact)
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Mobility work and stretching
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Day 16
10min light run
-
3x20 sqt
3x10 jump sqt
3x5 tuck jump
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4x30/30 frog hop @ > 25reps per interval
2min rest
4x30/30 split jump @ 20reps per interval
2min rest
4x30/30 burpee @ >7x reps per interval
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20min run
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Day 17
20min light run
-
5x1min all-out sprint
Rest 4min between (walk)
*goal is 400m per interval
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Day 18
20min light run
3x20 sqt
3x10 jump sqt
4x5 tuck jump
-
20x split jump
50m bear crawl
5rds
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2min rest
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20x frog hop + 40m bear crawl
4rds
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2min rest
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20x burpee + 30m bear crawl
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Stretch / mobility work
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Day 19
5-10min light run
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5x 1-6 pull up ladder
*done strict chest to bar
-
3-mile run for time
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Day 20
90min walk
Get out and explore the area you are in
Get out and enjoy life
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Day 21
Rest
Sleep / Stress:
Diet:
Notes