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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