1a) 0:00 – 14:00 – Every 2:00 x 7 sets:

1-2 Rope Climbs or 2-4 Rope Sit-to-stand +

10-15 Push-ups +

10-20 second Hanging L-Sit/Knee Hold

Pick rep counts that you can maintain in unbroken sets and leaving you with at least 30 seconds of Rest. Focus on fast transitions between movements.

1b) 15:00 – 30:00 – Every 3:00 x 5 sets:

5 Push Press +

10 Dumbbell Plank Rows +

15 V-Ups

Push Press taken from the floor. Build as heavy as deemed fit. Plank Rows are total reps, so 5/side, work them heavy. V-Ups focus on straight legs/locked out knees, if this means you can only touch your knees/shins that’s fine, don’t break the position.

1c) 30:00 – 40:00 – Every 2:30 x 4 sets:

500m Run

We want you getting some rest, so if you plan to run 500m you need to be running a 7:00 minute mile pace or faster. Scale distance as needed based on your running ability.

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Always remember. Thank you to everyone who serves our country.