Endurance Week 1

Workout A:
Warm-Up: 3 times around track or .25 of a mile at 6.5mph
Stability:
Plank 2s @ 1 minute
Plank w/DB row 2s/ 10r (20lbs)
Power:
Jump Squat w/DB 2s/5-8r (25lb DBs)
Strength:
Goblet squat 2s/15r (40lb DB)
Standing Cable Row 2s/15r (115lbs)
Single Leg Step Up 2s/15r (25lb DBs)
Push Up 2s/15r (Bodyweight)
Finisher:
12 minutes of Hiit Sprints
Example: 12mph for 30 seconds walk for 1 minute

Workout B:
Warm-Up: 3 times around the track
Stability:
Side Plank 2s/30 seconds
Plank w/cable pull-down 2s/10r (50lbs)
Power:
BB squat w/ overhead press 2s/5-8r (65lbs)
Strength:
Swiss ball Supine Hip Extension 2s/15r
Jackknife Pushup 2s/15r
Split Squat w/ DB 2s/15r
Kneeling Lat Pull-down 2s/15r (125lbs)
Finisher:
20 minutes of moderate cardio
Ex. Stair mill at level 10-12