WLC week 7 workouts

Week 7 Workouts 
Day 1
2 min warm up 
¼ mile run
1 min max squats
¼ mile run
1 min max push ups
¼ mile run
1 min max squats 
2 min cool down 

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 
Repeat a total of 4 times:
30” sit ups
30” squats
30” push ups
30” rest 

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
2 min warm up 
1 min sprint
2 min rest
1 min sprint
2 min rest
1 min sprint
2 min rest 
2 min cool down 

Day 6
For time:
100 sit ups
100 push ups
100 squats 
scale to 70, 80 or 90 as appropriate

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.