Run 1 mile
5 rds:
5 pull-ups
10 push-ups
15 squats
Run 1 mile
Keep the motovation high!
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To provide a recommended (completely voluntary) workout for recruits to better prepare them for successful completion of suppression training.
completed the workout at FS429.
ReplyDeleteTotal time was 21 minutes
1st mile 7:14
2nd mile 6:49
added 25 pushups at the end as kind of a burnout set. Was planning on doing more but got a call.
Workout completed total time 23:31.
ReplyDelete1/2 mile up hill on both runs
1st mile 7:18
2nd mile 8:30
First Mile 10 minutes on treadmill
ReplyDelete5 Lat pull-downs 3 rounds at 110#, 1 round each 120 # 130#
10 push-ups x 5 rounds
15 squats x 5 rounds
Second Mile: 9:38 on treadmill
Total time 28:30
3 rounds 10 lunges each leg
3 rounds of 20 crunches
2 rounds of 10 burpees
Total time: 24:30
ReplyDelete1st mile: 8:00 on treadmill
2nd mile: 8:00 on treadmil
Added: resistance band exercises (green band)
Power Press: 3 rounds 10 reps
Deltoid Fly: 3 rounds 10 reps
Tricep Ext: 3 rounds 10 reps
one mile completed as well as 2 rounds, then received a call..was unable to finish workout...
ReplyDeletemile time: 8:10
RFF Martinez and Iglesias completed sunday October 25th 1830. The entire workout was 1 hr 15 minutes.
ReplyDeleteRan 1.5 miles (11 minutes), 5 rounds as listed above (5 minutes).
Military press: 105# X 3 (10, 8, 8 reps)
Lateral Rows: 35(10 reps), 40(8reps), 45(8reps)
Shoulder exercise: 10#(10), 15(8), 15(8)- forward and to the side raises
Back Extensions machine: 120##(10), 130#(8), 140#(8)
Tricep pulldown: 80#(10), 90#(8), 100#(8)
Bicep curls: 75#(10), 85#(8), 85#(8)