WLC Week 5 workouts

Workouts for Week 5:

Day 1:
Repeat 2x:
1 min shuttle run (25 yards) 
30 sec rest 
1 min max 5 push ups, 10 squats 
30 sec rest 
1 min max sit ups 
30 sec rest 
1 min shuttle run (25 yards) 
30 sec rest 

Day 2 Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out.
Day 3 
2 min jumping jacks 
30” rest 
1 min burpees 
30” rest 
2 min run in place (high knees) 
30” rest 
1 min burpees 
30” rest 
2 min jumping jacks 

Day 4 Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out. 
Day 5 
Sprint 8's
Run, Row, Ride 
8 rounds: 
30" of max effort for distance 
90" of easy recovery (not stop)
 - Do as many of these as you can.  If you are supposed to be starting one, but you can't breathe, then simply take it off… recover the full 2 minutes and start on the next one. 

Day 6 
Every minute on the minute for 4 minutes: 
max push ups

rest 1 min 

Every minute on the minute for 5 minutes: 
max squats (pausing at any point counts as the end of the effort) 

Day 7 Easy cardio/metabolic conditioning of your choice.  Minimum of 10 minutes.  Keep heart rate in recovery range.  Finish feeling good and fresh, not tired and wiped out.