Week 3

Strength

Superset		Beg.	Int.	Adv.
1	Towel Pullups	10	15	20
	Step Calf Raises	20	30	40
2	Pushups	20	20	25
	Leg Raises	30 sec.	45 sec.	60 sec.
3	Side Squats (Per side)	10	15	20
	Forward Plank	30 sec.	45 sec.	60 sec.
4	Forward Triceps Extension	10	15	20

This week your going to have to find something to hang off of for towel pullups. You can use a sturdy door for this but a more stable surface would be better. We walked over to the elementary school and used the monkey bars at first but you could use a stairwell or a stud in the garage.

If you like buying stuff you can get a door-hung pullup bar. These are really cool. They're easy to put up, sturdy, and you can use them to hook other equipment to. The only downside is the pressure on the door frame could leave marks, we put hand towels between the contact points to reduce wear, but that'll only go so far. We'll be doing more hanging stuff in the future so if you want to get this now you wont regret it.

Endurance

This week we kick it up a little more with a pyramid. Still focusing on the timed interval running that you're learned to love but starts and ends easy. 2 min rest periods with 30 second steps.

• 2:00 Rest
• 0:30 Active
• 2:00 Rest
• 1:00 Active
• 2:00 Rest
• 1:30 Active
• 2:00 Rest
• 2:00 Active (Apex)
• 2:00 Rest
• 1:30 Active
• 2:00 Rest
• 1:00 Active
• 2:00 Rest
• 0:30 Active
• 2:00 Rest

Total 23 min

Endurance Day

1.5 miles for time or 17 min jog