Rest Day.

Use today as a rest day. You can do some light core workout and stretch today as well.

Fully Involved

For time:

100 pull-ups
200 push-ups
300 squats

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Run, Reverse, Repeat

Run Forward for 1/2 mile then backwards for 1/4 mile (you can change the distances to suit your needs). Repeat 4 times.

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Push-up Burn

15 Push-ups (hands shoulder width apart)
15 Push-ups (fingers and thumbs touching)
15 Dive Bomber Push-ups
15 One armed Push-ups (Right arm)
15 One armed Push-ups (Left arm)
15 Dive Bomberl Push-ups
15 Push-ups (fingers and thumbs touching)
15 Push-ups (hands shoulder width apart)

Compare to 7/3/08 and click there for a more detailed description.

Rest Day.

Relax.

You are going to need it.

Fitness Test

Run 1.5 miles.
Max pull ups (full range of motion, done when you release the bar or your feet touch the ground)
Max dips.
Max push-ups in 3 minutes.
Max sit-us in 3 minutes.

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Run 5 miles

Run 5 miles. Run the first 2 miles at an easy/normal pace. Then perform intervals in which you run 30 seconds hard then 30 seconds easy. Do that for the next 2 miles. Run the final mile hard.

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