MOVEMENT

Linear Active

  • Knee Hug x 15 yards
  • Leg Cradle x 15 yards
  • Toy Soldiers x 15 yards
  • Inch Worm x 3
  • Forward Skip x 15 yards
  • Lateral Skip x 15 yards/side

SPRINT DRILLS

  • Isometric Marching – 4 x 5 sec/side
  • Wall March x 10/side
  • Wall March Switch x 5/side
  • Partner Banded Sprints x 2 x 10 yds
  • Prone-to-Sprint – 3 x 15 yards

CONDITIONING

“The Longest Mile” AQAP

4 Rounds

  • Up-Down x 10
  • SHOP Lap (front to back)
  • Push-Up x 10
  • SHOP Lap (back to front)
  • KB Swing x 10
  • SHOP Lap (front to back)
  • Assault Bike x 10 cals
  • SHOP Lap (back to front)

*Time Cap = 25 Minutes

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