Monday-Wed-Friday
Workout "A"
"Cross Country Practice" {2hr 30 min}

1) 6-Pack Chris Heria (2x) - 18 Min
2) Suicide 6 Pack (1x) - 5 Min

Tuesday
Workout "B"
"Cross Country Practice" {2hr 30 min}

Back and forth lunges 10 on each leg
Thrusters 15 reps
Russian twists 40 reps
Weighted Crunches 30 reps
Hamer curl to shoulder press 12 reps
Bent over rows deadlift 15 reps
Rear Delt Flies 20 reps
Bench flies 15 reps
Cross tricep extension 10 reps on each  arm
Push up thrusters 15 reps
Plank 60 sec
x2

Thursday
"Cross Country Practice" {2hr 30 min}
WOrkout "C"

▫️7x (3x deadlifts, 1x jump)
▫️8x each leg front/walking lunges
▫️2x15s goblet squat hold
▫️20x romanian deadlifts
▫️20x dumbbell swings
▫️15x3s negative calf raises
x2

Chris Heria 6 Pack (1x)

Weekends:

Workout "B" - 2x
Workout "C" (Just Legs) 2x
Workout "A" + Obliques - 2x

*HILT/CARDIO*