Day 1
Core Intervals - 3 Rounds, 30 seconds + 15 seconds rest
Hanging Knee Raises
Plank with Shoulder Taps
Candlesticks
Bicycles
2.66 mile Run loop
First Week's Loop 2x
Down Quail to Lexus Dealership
Right on Dove
Right on Bristol
Right on Birch and back to gym
Day 2
5-6 Sets
6 Push Jerks
Double Under Skill Work
4 rounds for time of:
Run, 400 m
50 Air Squats
Day 3
Alternating
Work up to a heavy 5 front squats
10 Pushups
4 rounds, 1 min per station, for max reps of:
Sit-up
Reverse Lunge
Double Under
Rest 1 min