MOVEMENT

AGILITY

Agility Ladder (Linear)

  • 1 Foot In
  • 2 Feet In
  • In-In-Out-Out (Forward)
  • In-In-Out (Pause)
  • In-In-Out (AQAP)

After each agility ladder, shuttle run x 50 yds

CONDITIONING

Choose one for AQAP

Choose one for Nose-only

  • 3 mile Assault Bike
  • 2k Row

*Rest 5 minutes between

RECOVERY

  • Legs Up Breathing x 2 min
  • Soft Tissue Work x 8 min
  • Quad Smash x 2 min/side
  • Glute Smash x 2 min/side

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