DAY 3 WARM-UP WARM-UP. are compound sets (no rest in. STATION 5 Bicep Curl Hanging Oblique Knee Raise. STATION 5 TRX Spider Man Push Up TRX Pike
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1 WEEK 1 EXERCISES Long Strider Split Jack Forward Thrusts Burpees STATION 2 MB Figure 8's STATION 4 Traveling Push-Up MB Single Leg Chops STATION 5 One-Arm Plyo Push-up MB Single Leg V-Ups Side Bend Stretch Glute Stretch Upper Back Stretch Hip Flexor Stretch DAY 1 WARM-UP ENDURANCE COOL DOWN EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Highland Fling Knee To Elbow Push-Up Arm Circles Trunk Circles Squat Drops Jump Thrust Mountain Climbers Split Squat Drops Speed Skaters Wideouts Total time = 20 min Sec. Rest Between STATION 2 Hanging Windmills STATION 4 Pushups Hanging Leg Lowers STATION 5 Bicep Curl Hanging Oblique Knee Raise Quadricep Stretch Shoulder Stretch Sumo Stretch Triceps Stretch DAY 2 WARM-UP Total time = 20 min. ENDURANCE 4-45 Sec. Rest Between COOL DOWN STATION 2 Total time = 20 min. STATION 4 TRX Power Pull TRX Oblique Crunch - Hands STATION 5 TRX Spider Man Push Up TRX Pike Cross Body Stretch Glute Stretch Hamstring Stretch Hip Flexor Stretch WARM-UP ENDURANCE COOL DOWN 4-60 Sec. Rest Between
2 WEEK 2 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts Military Press TRX Row (SA) MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. TRX Tricep Press Traveling Push-Up Upright Row TRX Power Pull One-Arm Plyo Push-up Bicep Curl TRX Inverted Row 4-60 Sec. Rest Between 880 Meter Run 4-2 Min. Rest Between Total time = 20 min Sec. Rest Between
3 WEEK 3 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. 300 Yd. Shuttle 2-2 Min. Rest Between 4-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
4 WEEK 4 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min Sec. Rest Between 4-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
5 WEEK 5 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts Military Press TRX Row (SA) MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. TRX Tricep Press Traveling Push-Up Upright Row TRX Power Pull One-Arm Plyo Push-up Bicep Curl TRX Inverted Row 6-60 Sec. Rest Between 880 Meter Run 6-2 Min. Rest Between Total time = 20 min Sec. Rest Between
6 WEEK 6 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. 300 Yd. Shuttle 2-2 Min. Rest Between 6-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
7 WEEK 7 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts Military Press TRX Row (SA) MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. TRX Tricep Press Traveling Push-Up Upright Row TRX Power Pull One-Arm Plyo Push-up Bicep Curl TRX Inverted Row 6-60 Sec. Rest Between 880 Meter Run 6-2 Min. Rest Between Total time = 20 min Sec. Rest Between
8 WEEK 8 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min Sec. Rest Between 6-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
9 WEEK 9 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. 300 Yd. Shuttle 3-2 Min. Rest Between 8-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
10 WEEK 10 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts Military Press TRX Row (SA) MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. TRX Tricep Press Traveling Push-Up Upright Row TRX Power Pull One-Arm Plyo Push-up Bicep Curl TRX Inverted Row 8-60 Sec. Rest Between 880 Meter Run 8-2 Min. Rest Between Total time = 20 min Sec. Rest Between
11 WEEK 11 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min Sec. Rest Between 8-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
12 WEEK 12 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. 300 Yd. Shuttle 3-2 Min. Rest Between 8-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
13 WEEK 13 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts Military Press TRX Row (SA) MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. TRX Tricep Press Traveling Push-Up Upright Row TRX Power Pull One-Arm Plyo Push-up Bicep Curl TRX Inverted Row 6-60 Sec. Rest Between 880 Meter Run 6-2 Min. Rest Between Total time = 20 min Sec. Rest Between
14 WEEK 14 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min Sec. Rest Between 6-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
15 WEEK 15 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts Military Press TRX Row (SA) MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min. TRX Tricep Press Traveling Push-Up Upright Row TRX Power Pull One-Arm Plyo Push-up Bicep Curl TRX Inverted Row 300 Yd. Shuttle 2-2 Min. Rest Between 880 Meter Run 6-2 Min. Rest Between Total time = 20 min Sec. Rest Between
16 WEEK 16 EXERCISES EXERCISES EXERCISES Stationary Squat Heel / Toe Raise Long Strider Highland Fling Knee To Elbow Push-Up Split Jack Forward Arm Circles Trunk Circles Squat Drops Jump Thrust Thrusts Mountain Climbers Split Squat Drops Burpees Speed Skaters Wideouts MB Figure 8's Hanging Windmills Total time = 20 min. Total time = 20 min Sec. Rest Between 6-45 Sec. Rest Between Total time = 20 min Sec. Rest Between
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