RP Lower Body Warm-Up

1. Foam roll as needed. 2. Supine Leg Extensions x15 each 3a. Bird Dogs x10 each w/2sec. hold 3b. Side Plank x15sec. each 3c. Half Curl-Up x10 each w/3sec hold 4. Single Leg Glute Bridge - x10 each w/2sec. hold 5. Half Kneeling KB Hip Opener x10 each w/2sec. hold 6. KB Squat Swing x15 7. Goblet Squat Hold x5 (light) - Squat to the bottom, hold for 2 seconds, come up just above parallel, hold for 2-3 seconds, go back to the bottom, then explode up. That is 1 rep. 8. Movement of the Day - 3-5 warm-up sets, climbing in weight to top/working set(s).

Front Squat

1 x 1

Bench Press

1 x 1

Burpee

1 x MAX @ 3:00

DB Holds

@ 70 lb

Breathing Cool Down

5 minutes of nasal breathing. Instructions: Breath in through your nose for 4 seconds, hold for 2 seconds, exhale for 6-8 seconds. Purpose: The goal here is to increase parasympathetic nervous system activity and bring your body and mind to a more favorable state following a good workout session. Key Focal Points: Be sure to focus on breathing into your stomach. A way you can ensure this is to put one hand on your chest and the other on your stomach. Feel for your stomach rising first. Another way you can do this is putting a light kettlebell on your stomach and breathing into your stomach as to allow the kettlebell to move. Another thing to do is put your feet on a chair or against the wall at such a height to allow your hips and knees to both be at 90 degree angles.

RP General Warm-Up

For Completion: World's Greatest Stretch x5 per side Heel Walks x10 yards Toe Walks x10 yards Heel-to-Toe Walks x10 yards Frankenstein Walks x10 yards Backwards Walks x10 yards Lateral Walks x10 per side High Knees x10 yards Butt Kickers x10 yards Spiderman Walks x10 yards Low Pogos x10 High Pogos x10 Push-ups x10 Dead Bugs x10 per side Banded Squat x 5 w/ 5-5-5 tempo

NTOA SWAT Test

- 800m Run for time in uniform and boots *3:00 rest Score: 3:14 or less = 10 points 3:15 – 3:29 = 8 3:30 – 3:44 = 6 3:45 – 3:59 = 4 4:00 – 4:29 = 2 4:30 or greater = 0 *1 point for every 15 seconds above max score. - 400m Run for time with vest and carrying 2x25lb DBs *3:00 rest Score: 2:44 or less = 10 points 2:45 – 2:59 = 8 3:00 – 3:14 = 6 3:15 – 3:29 = 4 3:30 – 3:44 = 2 3:45 or greater = 0 *1 point for every 15 seconds above max score. - AMRAP Burpees in 3:00 in training uniform/boots/vest *3:00 rest Score: 50+ = 10 points 46-49 = 8 43-45 = 6 40-42 = 4 38-39 = 2 37 or below = 0 *1 point for each rep above MAX score - AMRAP Squats in 2:00 in training uniform/boots/vest *3:00 rest Score: 75+ = 10 points 73-74 = 8 70-72 = 6 67-69 = 4 64-66 = 2 63 or below = 0 *1 point for each rep above MAX score - AMRAP Pull-Ups in 1:00 in training uniform and boots * First 5 pull-ups strict and consecutive * All other can be kipping/butterfly pull-ups Score: 20+ = 10 points 18-19 = 8 16-17 = 6 14-15 = 4 12-13 = 2 11 or below = 0 *1 point for each rep above MAX score Total Score = Sum of all scores for each test.

Breathing Cool Down

5 minutes of nasal breathing. Instructions: Breath in through your nose for 4 seconds, hold for 2 seconds, exhale for 6-8 seconds. Purpose: The goal here is to increase parasympathetic nervous system activity and bring your body and mind to a more favorable state following a good workout session. Key Focal Points: Be sure to focus on breathing into your stomach. A way you can ensure this is to put one hand on your chest and the other on your stomach. Feel for your stomach rising first. Another way you can do this is putting a light kettlebell on your stomach and breathing into your stomach as to allow the kettlebell to move. Another thing to do is put your feet on a chair or against the wall at such a height to allow your hips and knees to both be at 90 degree angles.

RP Hinge Warm-Up

1. Foam roll as needed. 2. Supine Leg Extensions x15 each 3a. Bird Dogs x10 each w/2sec. hold 3b. Side Plank x20sec. each 3c. Half Curl-Up x10 each w/3sec hold 4. Single Leg Glute Bridge x10-15 each w/2sec. hold 5. Half Kneeling KB Hip Opener x10 each w/2sec. hold 6. KB Squat Swing x10-15 7. Goblet Squat Hold x5 (light) - Squat to the bottom, hold for 2 seconds, come up just above parallel, hold for 2-3 seconds, go back to the bottom, then explode up. That is 1 rep. 8. Seated Leaning Kettlebell Shrug x15 w/2sec. hold 9. Movement of the Day - 3-5 warm-up sets, climbing in weight to top/working set(s).

Trap Bar Deadlift

1 x 1

Overhead Press

1 x 1

Dips

1 x MAX @ 1:00

Sit-up

1 x MAX @ 2:00

Breathing Cool Down

5 minutes of nasal breathing. Instructions: Breath in through your nose for 4 seconds, hold for 2 seconds, exhale for 6-8 seconds. Purpose: The goal here is to increase parasympathetic nervous system activity and bring your body and mind to a more favorable state following a good workout session. Key Focal Points: Be sure to focus on breathing into your stomach. A way you can ensure this is to put one hand on your chest and the other on your stomach. Feel for your stomach rising first. Another way you can do this is putting a light kettlebell on your stomach and breathing into your stomach as to allow the kettlebell to move. Another thing to do is put your feet on a chair or against the wall at such a height to allow your hips and knees to both be at 90 degree angles.

Rest

RP Lower Body Warm-Up

1. Foam roll as needed. 2. Supine Leg Extensions x15 each 3a. Bird Dogs x10 each w/2sec. hold 3b. Side Plank x15sec. each 3c. Half Curl-Up x10 each w/3sec hold 4. Single Leg Glute Bridge - x10 each w/2sec. hold 5. Half Kneeling KB Hip Opener x10 each w/2sec. hold 6. KB Squat Swing x15 7. Goblet Squat Hold x5 (light) - Squat to the bottom, hold for 2 seconds, come up just above parallel, hold for 2-3 seconds, go back to the bottom, then explode up. That is 1 rep. 8. Movement of the Day - 3-5 warm-up sets, climbing in weight to top/working set(s).

Transformer Bar Squats - SSB

1 x 1

Push-Ups

1 x MAX @ 2:00

Sandbag Bearhug Hold

1 x 150

Breathing Cool Down

5 minutes of nasal breathing. Instructions: Breath in through your nose for 4 seconds, hold for 2 seconds, exhale for 6-8 seconds. Purpose: The goal here is to increase parasympathetic nervous system activity and bring your body and mind to a more favorable state following a good workout session. Key Focal Points: Be sure to focus on breathing into your stomach. A way you can ensure this is to put one hand on your chest and the other on your stomach. Feel for your stomach rising first. Another way you can do this is putting a light kettlebell on your stomach and breathing into your stomach as to allow the kettlebell to move. Another thing to do is put your feet on a chair or against the wall at such a height to allow your hips and knees to both be at 90 degree angles.

RP General Warm-Up

For Completion: World's Greatest Stretch x5 per side Heel Walks x10 yards Toe Walks x10 yards Heel-to-Toe Walks x10 yards Frankenstein Walks x10 yards Backwards Walks x10 yards Lateral Walks x10 per side High Knees x10 yards Butt Kickers x10 yards Spiderman Walks x10 yards Low Pogos x10 High Pogos x10 Push-ups x10 Dead Bugs x10 per side Banded Squat x 5 w/ 5-5-5 tempo

Combat Standards Test

Load the Humvee: 25 Front Squats @ 135lb Patrol In: 100 Cal Echo Bike or 1.5 Mile Run Fire-Fight 100 Burpee Pull-Ups Patrol Out: 100 Cal Echo Bike or 1.5 Mile Run Time Cap: 60:00 *Wearing a 20lb vest Adopted by Chadd Wright

Breathing Cool Down

5 minutes of nasal breathing. Instructions: Breath in through your nose for 4 seconds, hold for 2 seconds, exhale for 6-8 seconds. Purpose: The goal here is to increase parasympathetic nervous system activity and bring your body and mind to a more favorable state following a good workout session. Key Focal Points: Be sure to focus on breathing into your stomach. A way you can ensure this is to put one hand on your chest and the other on your stomach. Feel for your stomach rising first. Another way you can do this is putting a light kettlebell on your stomach and breathing into your stomach as to allow the kettlebell to move. Another thing to do is put your feet on a chair or against the wall at such a height to allow your hips and knees to both be at 90 degree angles.

Active Recovery

1 x 60:00