Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

REST DAY

-OR-

Active Recovery Day

Perform one of the following

Sprint Intervals
Sprint :20  Walk :30 until you have covered 1-2 miles

Row
Row 5,000 meters

Walking Lunges
400m of walking lunges

-optional-

If you want, you can also throw in some pull-ups and abs.  

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Downloads & Printables