Workout

*All exercises can be found on google or youtube if you do not know what proper technique looks like*

Workout:

3 minutes max push ups - chest HITS THE GROUND on every rep. Integrity.
3 minutes max sit ups - according to APFT standard
1 minute max pull ups or jumping pull ups
Run 800 m @60% effort
Rest 3 minutes
2 minutes max push ups - chest HITS THE GROUND on every rep. Integrity.
2 minutes max sit ups - according to APFT standard
30 seconds max pull ups or jumping pull ups
Run 800 m @70% effort
Rest 2 minutes
1 minutes max push ups - chest HITS THE GROUND on every rep. Integrity.
1 minutes max sit ups - according to APFT standard
15 seconds max pull ups or jumping pull ups
Run 800 m @80% effort
Rest 5 minutes

then
3 rounds:
60 second wall sit holding10# weight (preferably a plate) in front of you.
60 2 count flutter kicks
Walk 400 m

Cool Down:
Spend 10-20 minutes doing mobility and stretching


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