Superfly Performance
Tactical / Military, Law EnforcementThis is an intermediate level program that will help prepare you for basic military or law enforcement physical training. Minimal equipment is required.
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Basic PT Test
Max Effort Push Ups Rest 2 min Max Effort Sit Ups Rest 2 min Max Effort Pull Ups Rest 2 min 2 min Run *Goal Minimums* Push Ups - 50 Sit Ups - 60 Pull Ups - 8 Run - 15:00
Circuit
A
5 Pull Ups 8 Push Ups 10 Burpees 12 Hanging Leg Raises 50 m Prisoner Walking Lunge 5 rounds
A
Ruck
1 x 3 @ 35 lb
Circuit
A
30 sec Max Effort Push Ups 30 sec Max Effort Sit Ups 30 sec Max Effort Pull Up Rest 60-90 sec 3 rounds
Circuit
A
Stretch and mobilize 60 min
A
Run
1 x 3
Circuit
B
10 Squats 10 Burpee Pull Ups 25 m Prisoner Lunge 3 rounds
A
Plank (Forearm)
10 x 60
B
Push Up
1 x 100
A
Ruck
1 x 5 @ 35 lb
A1
Push Up (Plyo)
3 x 8
A2
Sit Up (Straight Leg)
3 x 30
B
Walking Lunge (Double Kettlebell Front Rack
4 x 20
Circuit
A
Stretch and mobilize 60 min
