Day 1Warmup Run 1000 StretchPullups 246810

Day 1
Warmup run 10:00 / stretch
Pullups 2,4,6,8,10 - stretch legs to prep for run in between sets.
Repeat 4 times
Run 1 mile

Pullups - max
Situps 50
Swim PT:
Repeat 5 times
Swim 100m timed
Rest with 50 abs of choice

(if no pool - replace with 100m running sprints or 2 min fast bike)
Day 2

Run 1 mile/stretch
Special USNA Summer Seminar Workout this AM
Pushups: 5,10,15,20,25,
30,35,40,45,50

In between each pushup set above do:
Squats 10-20
Situps 20-40 flutterkicks 20-25
Once done do one extra set of 25 pushups to get 300 total reps
1 mile easy run
Day 3
5:00 warmup jog stretch
3-4 mile timed run

Swim workout:
500m warm-up any stroke

5 x 100m hypoxics at 4,6,8,10,12 stroke per breath

Repeat 5 times
25m underwater
25m easy stroke / catch your breath rest 30 -45 seconds
Run - 2-3 mile run

5:00 warmup stretch Run 2 miles Repeat 3 times
Pullups - max
TRX atomic pushups - max
TRX Rollouts - 10-15 situps - 1 min flutterkicks - 1 min
Run 2 miles
Repeat 3 times
Pullups - max
TRX atomic pushups - max
TRX Rollouts - 10-15 situps - 1 min flutterkicks - 1 min
TRX exercises on video Day 5
5:00 warmup stretch 3-4 mile run or 1 mile swim or 20 mile bike Day 6 Run 2.5 miles

Obstacle Course Simulation Workout:
*8 count pullup workout - go til you fail at pullups or if you have access to an obstacle course - do a max pullup set then run the o course. Repeat as many times as you can - we did 4-5 times today
Run 2.5 miles
Day 7 Day off or make up day

TRX – info: www.stewsmith.com/linkpages/TRX2.htm

Day 1

2 mile run / stretch

Warmup with:

repeat 10 times jumping jacks 10 pushups 10
Pullups 2,4,6,8,10 - stretch legs to prep for run:

TEST:
Pushups 2 min rest 2 min
Situps 2 min rest 2 min
Pullups - max
Rest 10 min

1.5 mile timed run

500m swim any stroke:

Repeat 5 times
25m underwaters
- 25m CSS easy
- rest 30 seconds
Day 2
Run 1 mile
Stretch

Repeat 5 times
Run 200m fast squats 50
Run 200m fast lunges 25/leg
Run 1 mile
Swim with fins 2000m
Run 2 miles