Monday: 4 Rounds: ½ Mile Run, 2 Stair Runs, Heavy Jump Rope 50

Tuesday: Rowing Sprints: 8 @ 500m, 100 Jump Ropes between sets

Wednesday: Sprints: 10sec on 20sec off for 30 min (incline of 2)

Thursday: 5 rounds: (¼ mile run, 25 up-downs, 50 jumping jacks, 75 ball slams, 100 mountain climbers)

Friday: Rowing Sprints: 15 @ 250m 1 min rest between

Saturday: 5k Run (3.1 miles)

Sunday: REST