Week 5 - Workout 3

Skill & Strength:
Hip Prehab...
Scorpions
3 x 10 each leg
Mermaids
3 x 10 each leg
Pistols
3 x 10 each leg


Conditioning:
3 rounds of...
12 dbl DB push press - 12 lbs
50 situps
50 lunges (steps)
50 supermans
12 pushups


Endurance:
Stairs/ or elliptical

Week 5 - Workout 2

Skill & Strength:
Shoulders prefab
10 movements with 3 lbs (talk to me)


Conditioning:
5 rounds...
100 jump rope
21 squats holding DBs - 15 lbs
15 pile situps
9 Burpees


Endurance:
Run
3 rounds...
1 min ON, 0:30 OFF
2 min ON, 1:00 OFF
3 min ON.

Week 5 - Workout 1

Skill & Strength:
Situps
3 x 1 minute - max reps (0:30 recover)
Supermans
3 x 1 min - isometric hold (0:30 recovery)


Conditioning:
5 rounds
15 bosu pushups
30 mountain climbers
30 plank with side toe tap
15 calories rowing


Endurance:
Stairs/ or elliptical