WLC Week 6 workouts

Workouts:
Day 1
2 min warm up - run, jumprope, jumping jacks 
3 rounds:
1 min squats
1 min burpees
1 min sit ups
1 min rest 
2 min cool down - run, jumprope, jumping jacks 

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
3 rounds for time:
5 push ups
10 sit ups
15 squats
20 burpees
15 squats
10 sit ups
5 push ups 

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
1 min plank hold
1 min prone cobra
1 min plank hold
1 min prone cobra
2 min max lunges
2 min max squats
1 min plank hold
1 min prone cobra 

Day 6
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 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.