Warm up:

1. 1 round:

10 Walking Lunges

5 Push ups

5 sit ups

5 Box Jumps

SOF Selection PT Preparation 12.1.16

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30 second Front Bridge

Training:

1. 10 rounnds: (move quick but steady)

4 Lunges (in place)

4 Jumping Lunges

8 Squats

8 Jumping Squats

 

2. 10 rounds: every 30 seconds

SOF Selection PT Preparation 12.5.16

Read Next: SOF Selection PT Preparation 12.5.16

1-3 pull ups

*if you need to jump into the pull-up, that’s ok

 

3. 10 rounds: As fast as possible

3 Clapping Push ups

3 Burpees

 

4. Run 5k (fast pace, run hard) record time