Monday                -                Sprint
Tuesday               -                Lift Heavy Things
Wednesday         -                Walking/Hiking/Play             
Thursday             -                HIIT (To Failure)               
Friday                    -                Walking/Hiking/Play
Saturday               -                Lift Heavy Things
Sunday                  -                Walking/Hiking/Play

Lift Heavy Things #1
Barbell Squat, Barbell Bench Press, Barbell Bent Over Rows, Weighted Tricep Dips
All 5 sets x 5 reps
Lift Heavy Things #2
Barbell Deadlift, Standing Barbell Should Press, Chin Up Weighted, Barbell Squat to Shoulder Press
All 5 sets x 5 reps
HIIT (To Failure)
Pull Ups, Push Ups, Squat Jump, Plank

Walking/Hiking/Play is going to be done for 1h+ each time
Sprinting is for a total of 10 minutes of actual sprints
 


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