ABCDEFGHIJKLMNOPQRSTUVWXYZAAABACADAEAFAG
1
2
3
4
Grab n Go- Improve 5 Mile time
5
6
INTENT:Focus on developing EP, AC
7
8
9
Date- RunDate- Date- Run
10
Uniform:Location: Uniform:Location: Uniform:Location:
11
AttributeExerciseSetsRepsRIRLoadAttributeExerciseSetsRepsRIRLoadAttributeExerciseSetsRepsRIRLoad
12
ACA.1 Mile repeats51EPA.1 Push press44A.1 1000m Repeats32
13
*Allow minimum 1:1 work: rest ratio. Ensure each repeat within 5 sec of each other
*Allow 1:2 work rest ratio between repeats, add additional 1-2 min between sets*
14
B.1 10 minutes stretchingMSB.1 Overhead press46
15
16
MSC.1 Banded lat pulldown38
17
*heavy*
18
MEC.2 HRPU316
19
20
MED.1 Sphinx pushup320
21
22
MED.2 Archer pull ups316
23
24
AnCE. Circuit AMRAP 15 min
25
E.1 Wall walks15
26
E.2 SL Glute bridge15e
27
E.3 Burpees10
28
E.4 400m Row1
29
F.1 Cooldown and stretch
30
31
32
33
Date- Date run
34
Uniform:Location: Uniform:Location:
35
AttributeExerciseSetsRepsRIRLoadAttributeExerciseSetsRepsRIRLoad
36
EPA.1 BB Clean45ACA.1 Base building run 50 minutes
37
Progressivly add time
38
MSB.1 Front Squat410*record distance traveled*
39
40
EPB.2 Depth Jumps44
41
*low hieght to start*
42
MSC.1 Safety bar step back lunges310
43
44
MSD.1 Mini banded monster walk 34 blocks
45
46
MEE.1 Farmer carry36 blocks
47
48
49
Prepared by: .
50
Primary POC :
51
Primary POC Phone Number:
52
Primary POC email:
53
Alternate POC:
54
Alternate POC Phone Number
55
Alternate POC email:
56
H2F SCC Signature for Approval
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100