Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up Dynamic Warm Up

Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12 Wk 9 Wk 10 Wk 11 Wk 12
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Med Ball Side Toss R CM Box Jump 2x5 Swim Med Ball Chest Pass CM Lateral Bound 4x5 Cardio Off
Med Ball Side Toss L Cont DC Hurdle Jump 2x5 Warm op Med Ball Barell Toss Cont Lateral Bound 2x5
5 mile
Cont Hurdle Jump 2x5 rapid hike 7.5 mile
5 5 5 5 8x100m 5 5 5 5 5 mile E 1 min 5 mile E Hike @
7x100 m w/ 3x400m Pace Run shuffle 30 Pace Run 4mph
5 5 5 5 w/1min rest 6x 200m 5 5 5 5
1min rt 3x5 w/1 min
5 5 5 5 3x5 min w/30s rest 5 5 5 5 sec walk 25Lb
min tread rest
tread 25 lb

Bench Press Front Squat DB Bench Press Hex Bar Deadlift Shuttle Run
Prone T x10 HK Ankle Stretch x 8 each Prone T x10 HK Ankle Stretch x 8 each 3 min rest

5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 3 Reps 3 Reps 3 Reps 2 Reps

5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
5 5 5 5 5 5 5 5 5 5 5 5

RDL Bent Over Row PM Stretch/Regen RDL Pull Up w/weight PM Stretch/Regen

Stick Deadlift x 10 Leg lowering x 10 SL Stick Deadlift x 10 Leg Lowering x 10

5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
5 5 5 5 5 5 5 5 5 5 5 5 5 5 5 5
Morning

5 5 5 5 5 5 5 5 5 5 5 5

KB Swing 10 Min Circuit RDL 10 Min Circuit

Circuits

Circuits
Timed

Timed
Push Up Alternate Exercises Body Saw Alternate Exercises
KB Swing Push Up to Side Plank x 6 RDL Push Up to Side Plank x 6
Bent Over Row Split Squat x 6 Dyamax Slams Split Squat x 6
20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
20/20 20/20 20/10 20/20 20/20 20/10
20/20 20/10 20/20 20/10

RDL 10 Min Circuit RDL 10 Min Circuit

Circuits

Circuits
Timed

Timed
R Side Plank Alternate Exercises R Side Plank Alternate Exercises
TK Press Pull Up x 6 TK Press Pull Up x 6
L Side Plank Squat To Press x 6 L Side Plank Squat To Press x 6
20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
20/20 20/20 20/10 20/20 20/20 20/20 20/10 20/20
20/20 20/20 20/10 20/20 20/20 20/10
20/20 20/10 20/20 20/10

Stretch Stretch Stretch Stretch

Cardio Front Plank Cardio Cardio Side Plank
Body Saw x 10 Leg Lowering x 10
Shoulder Taps x 10 Shoulder Taps x 10
Afternoon

60 sec 60 sec 60 sec 45 sec 45 sec 60 sec 60 sec 45 sec

1 mi 1 mi 1 mi 60 sec 60 sec 60 sec 45 sec 45 sec 60 sec 60 sec 45 sec
warm up warm up warm up 3 mile E- 60 sec 60 sec 60 sec 2 mile Warm up 4x4 min w/ 5 mi E- 2 mile Warm up 4x6 min 5 mi E- 45 sec 60 sec 60 sec
6x 400m 6x 400m 6x 400m Pace 1min recovery Pace w/ 2min recovery Pace
sprint sprint sprint

Stretch/Regen Stretch/Regen Stretch/Regen Stretch/Regen