Race Preparation (Monday)

Run for 2 minutes/Skip High Knees for 2 Minutes then stop and do:

• 10 Squats
• 10 Push-ups
• 10 Pull-Ups
• 20 Mountain Climbers (Each)
• 10 Lunges (Each)
• 10 V-Ups

Do 10 rounds total, with little to no rest between rounds.

Muscular Strength (Tuesday)

Complete the Dynamic Warm-up.

15 Minute Rope Skip

Do 4 rounds of the following exercises, resting 30 seconds
between each (no rest between rounds):

• 12 Moderate Height Box Jump (2 Boxes)
• 12 Renegade Row with Push-up (Each)
• 10 DB Step-up (Each)
• 15 Pull Up
• 20 Hanging Knees to Elbows

Endurance (Wednesday) Go for a 3 to 5 Mile Run

Active Recovery (Thursday) Ride a bike, use an elliptical or jog in a pool for 40 minutes.

Endurance (Wednesday)

Go for a 3 to 5 Mile Run

Active Recovery (Thursday)

Ride a bike, use an elliptical or jog in a pool for 40 minutes.

Metabolic Strength (Friday)

Complete the Dynamic Warm-up.

15 Minute Rope Skip

Do 60 seconds of each of the following exercises,
resting only 15 seconds between them:

• Fast Feet on a box
• Inchworm Push-up
• Jump Lunge
• DB/KB/Band Bent Over Row
• Mountain Climber
• Thruster
• Speed Skater
• Burpee

Do 5 rounds total, resting 2 minutes between rounds.

Endurance (Saturday)

Go for a 3 to 5 Mile Run

Active Recovery (Sunday)

Do some dynamic and static stretching to keep your muscles loose. A yoga class would be ideal.

PLYOMETRICS (NORMAL)
*1 ROUND FOR TIME

• 30 SQUAT JUMPS
• 40 LUNGE STANCE SWITCH
• 15 EXPLODING SKIP KNEES (EACH)
• 30 PLYO/CLAPPING PUSH-UPS
• 30 SQUAT JACKS
• 30 HOPPING ALTERNATING LUNGE
• 30 SPEED SKATERS
• 50 FOOT SWITCH
• 50 MOUNTAIN CLIMBERS
• 50 MOUNTAIN JUMPERS
• 25 BURPEES W/ PUSH-UP
• 30 SWITCH PUSH-UPS
• 25 JUMPING PULL-UPS
• 25 KIPPING PULL-UPS
• 25 BURPEE PULL-UPS
• 25 BENT OVER ROWS (W/ PLATE)

COMPOUND TRAINING (CPD-X) B
*25 REPS EACH

• LUNGE/CURL/PRESS
• BURPEES
• SUMO DEADLIFT