x201synystera7x

Oct 30th 2014

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Navy Pre-Conditioning

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5 DAYS - Sport Specific - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Run 2 2 exercises, 47 mins

	Running	1x1 reps	rest: 40s
	Plank	3x8 reps	rest: 60s

Strength Training 2 4 exercises, 1 hr 9 mins

Push-Up	3x120 reps	rest: 120s
Sit-Up	2x120 reps	rest: 120s
Pull-Up	5x1 reps	rest: 120s
Bench Dip	3x10 reps	rest: 120s

Run 3 2 exercises, 47 mins

	Running	1x1 reps	rest: 40s
	Plank	3x8 reps	rest: 60s

Strength Training 3 4 exercises, 1 hr 7 mins

Push-Up	3x120 reps	rest: 120s
Sit-Up	2x120 reps	rest: 120s
Pull-Up	5x1 reps	rest: 90s
Bench Dip	3x10 reps	rest: 120s

Rest / Stretch 1 exercises, 31 mins

Walking

1x1 reps

rest: 30s

Run 1 2 exercises, 47 mins

	Running	1x1 reps	rest: 40s
	Plank	3x8 reps	rest: 60s

Strength Training 1 4 exercises, 1 hr 9 mins

Push-Up	3x120 reps	rest: 120s
Sit-Up	2x120 reps	rest: 120s
Pull-Up	5x1 reps	rest: 120s
Bench Dip	3x10 reps	rest: 120s

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