Day1
Warmup
2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg Then: 10 Squats 10 Sit-ups 10 Pushups 3 Rounds
Day2 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: 10 rounds of -10 burpees -10 situps
Day 3
Warmup
2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: Sprint 100 meters Rest 1 minute Repeat 10 times
Day 4: Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then
100 Single Unders (Jump Rope)
50 Squats
5 rounds for time
Day 5
Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then 5 Rounds 15m Bear Crawl 20 Push-ups 15m Crab Walk 20 Jump Squats 15m Broad Jump Burpees 20 Mountain Climbers
Day 6 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
Day 7 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: 5 Rounds for Time - 3 vertical jumps - 3 squats - 3 long jumps
Day 5
Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then 5 Rounds 15m Bear Crawl 20 Push-ups 15m Crab Walk 20 Jump Squats 15m Broad Jump Burpees 20 Mountain Climbers
Day 6 Warmup 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
Day 7 2 min Jump Rope or Jog 15-second Samson Stretch 15-second Waiter’s Bow 10 Arm Circles Forward & Backward 10 Leg Swings Each Leg
Then: 5 Rounds for Time - 3 vertical jumps - 3 squats - 3 long jumps
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