Day1
Warmup
2 min Jump Rope or Jog15-second Samson Stretch15-second Waiter’s Bow10 Arm Circles Forward & Backward10 Leg Swings Each Leg Then:10 Squats10 Sit-ups10 Pushups3 Rounds
Day2Warmup2 min Jump Rope or Jog15-second Samson Stretch15-second Waiter’s Bow10 Arm Circles Forward & Backward10 Leg Swings Each Leg
Then: 10 rounds of-10 burpees-10 situps
Day 3
Warmup
2 min Jump Rope or Jog15-second Samson Stretch15-second Waiter’s Bow10 Arm Circles Forward & Backward10 Leg Swings Each Leg
Then:Sprint 100 metersRest 1 minuteRepeat 10 times
Day 4: Warmup2 min Jump Rope or Jog15-second Samson Stretch15-second Waiter’s Bow10 Arm Circles Forward & Backward10 Leg Swings Each Leg
Day 5
Warmup2 min Jump Rope or Jog15-second Samson Stretch15-second Waiter’s Bow10 Arm Circles Forward & Backward10 Leg Swings Each Leg
Then5 Rounds15m Bear Crawl20 Push-ups15m Crab Walk20 Jump Squats15m Broad Jump Burpees20 Mountain Climbers
Day 6Warmup2 min Jump Rope or Jog15-second Samson Stretch15-second Waiter’s Bow10 Arm Circles Forward & Backward10 Leg Swings Each Leg
Then:Tabata Squats and Push-ups:20 seconds on 10 seconds rest, 8 rounds each.Count your lowest score.
Day 72 min Jump Rope or Jog15-second Samson Stretch15-second Waiter’s Bow10 Arm Circles Forward & Backward10 Leg Swings Each Leg
Then:5 Rounds for Time- 3 vertical jumps- 3 squats- 3 long jumps