Week 2 - Workout 5

Skill & Strength:
Rest Day


Conditioning:
AMRAP: 15 minutes
10 Burpees
Row 250 meters
1 minute - Jump Rope


Endurance:
Stairs

Week 2 - Workout 4

Skill & Strength:
Mermaids
3 x 15 reps
Hollow rock
3 x max time (1:30 rest)
Side Plank
3 x max time (1:30 rest)


Conditioning:
5 Rounss of...
8 Ground to Overhead (OH) with sand ball - 8R/8L
15 squats with band above knees
15 bosu mountain climbers - 15R/15L
8 med ball pushups (move ball between hands between each ranch - 4R/4L

Endurance:
Rest Day

Week 2 - Workout 3

Skill & Strength:
"Mobility"
First Rib - lacrosse ball
Hips - lacrosse ball
Hamstring - foam roller and lacrosse ball
Lats - foam roller


Conditioning:
Rest Day


Endurance:
Stairs

Week 2 - Workout 2

Skill & Strength:
Yoga


Conditioning:
5 rounds of...
15 Swings - 35 lb
10 Dbl DB Thruster (Squat w/ Overhead press) - 15 lbs
1 minute - plank hold (elbows and toes)


Endurance:
"Tempo"
Pick a mode - Swim, Bike, Run, Row, Elliptical
30 minute

Week 2 - Workout 1

Skill & Strength:
Rest Day


Conditioning:
AMRAP (As Many Rounds as Possible): 20 minutes
10 pushup
20 steps Lunges with 15 lb DBs - 10R/10L)
20 situps (use stability ball)
30 Jump Rope


Endurance:
Short Interval (elliptical)