Proper form and execution of each exercise is paramount to injury-free progression. To better assist in reaching your fitness goals, if you are unfamiliar with these exercises or the proper form necessary for their execution, please utilize YouTube instructional videos or refrain from them altogether.
Warm up: Dynamic warm up 10-15 minutes
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
60 second wall sit holding10# weight (preferably a plate) in front of you.
60 2 count flutter kicks
Walk 400 m
Spend 10-20 minutes doing mobility and stretching
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All rights are reserved to Green Eyed Devils LLC , no part of this publication or the information in it can be copied and used for re-sale.
Please consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this training plan if your physician or health care provider advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately. If you encounter an injury while performing this plan please seek medical advice before continuing.
The use of any information in this program in solely at your own risk.