Week 8 Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Day 1 ▸ Part I Details x12 minutes SL ECC Calf Raise x10 each Hamstring Floss x10 Tactical Frog + IR x10 Quadruped Trace The Sun x10 each Cat Camel x10 breaths ▸ Part II Details Circuit 1 (x5) Push-up x10 High to Low Plank x10 Straight Leg Deadbug x10 each Circuit 2 (x4) Inchworm Walkout x10 Doorway Body Fly x10 Doorway Body Fly ISO x30 Circuit 3 (x3) Side Plank Hip ABD x10 each Bear Crawl x10 each ▸ Part III Details Circuit 1 (100 reps, break up however you want) Speed Skaters Jack Knifes Crab Toe-touch Bicycle Mountain Climber Circuit 2 (20:10 x8) Jump Squat Day 2 ▸ Part I Details 15-20 minutes Quad/HF Stretch with Toe Grab x10 each High Plank Calf Raise x10 each Spiderman x10 each Hooklying Alternating Floor Sliders x10 each Band ASLR x10 each ▸ Part II Details Circuit 1 (x4, rest 30 seconds between rounds) Walking Lunges x12 each Circuit 2 (12 minutes, as many reps as possible) Slow Step Down x8 each Plank Rotation x10 each Lateral Lunge x8 each Heels Dug in Bridge March x8 each ▸ Part III Details EMOM x4 minutes Jump Squat x12 Jumping Jacks x20 Rest 1 minute EMOM x4 minutes Speed Skaters x12 each Burpee x5 Rest 1 minute EMOM x4 minutes Lateral Switches x12 each Break Dance x5 each Rest 1 minute EMOM x4 minutes Drop Squat x12 High Knees x40 Day 3 Run! (Distance of your choice) Day 4 ▸ Part I Details 45:15 x2 each Half Kneel Hamstring Standing Quad Supine Figure 4 Tactical Frog Hold Child’s Pose ▸ Part II Details Circuit 1 (x4) Spiderman Push-up x4 each Floor Slides x10 Plank Walkbacks x8 Circuit 2 (x4) Dips x20 Side Plank Dips x20 each Circuit 3 (x4) Bear Crawl x10 each Hollow Hold x30 seconds Plank x30 seconds ▸ Part III Details Dynamic Warmup (x2) Run Repeats 20 yards x15, walk back rest 40 yards x10, walk back rest Run Half Mile for record time Day 5 ▸ Part I Details 15 minutes, as many reps as possible Prone Shoulder CARS x10 Lateral Half Kneeling Adductor Rocks x10 each Ankle Pumps x10 each Hamstring Floss x10 each Cat/Camel x10 each ▸ Part II Details Circuit 1 (x4) Squat/Reverse Lunge x8 Single Leg Heels Dug in Bridge x10 each Circuit 2 (10 minutes, as many reps as possible) Alternating Single Leg Deadlift x8 each Copenhagen Side Plank x30 seconds Deep Squat Lateral Walk x10 each ▸ Part III Details Circuit 1 (40:20 x5, rest 1 minute between rounds) Lateral Bear Crawl x5 each Lunge Jumps Hip Turns A Skips Burpee to Mountain Climbers Day 6 Run! (Distance of your choice) Day 7 REST! Week 7 Home Week 9
