CARDIO LIFTING APFT DIET

SUNDAY 1 HR MAF RUN N/A N/A FAST

MONDAY 3 MILE TEMPO 5X10BB ROWS

PUSHUPS TO FAILURESITUPS TO FAILURE

2000 CALS

TUESDAY ¼ MILE REPEATS N/A N/A FAST

WEDNESDAY

45 MIN TIMED MAF 5X10BB SH PRESS

PUSHUPS TO FAILURESITUPS TO FAILURE

2000 CALS

THURSDAY OPT N/A N/A FAST

FRIDAY 60/120 RUN 5X10SQUATS

PUSHUPS TO FAILURESITUPS TO FAILURE

2000 CALS

SATURDAY N/A 5X10 DEADLIFTARMS

N/A 2000 CALS

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