Strength Day
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5 rounds
6 band resistance pull-ups
12 band resistance dips
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Bench Press 5x3
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Box Squat 5x3
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Deficit Trap Bar deadlifts 5x3
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Weighted Sit-ups 3x10
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Weighted leg raises 3x8
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Weighted GHR 5x5
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5 rounds
Swim 1 length of pool
Lunge half of the way back
Bear crawl other half
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Tactical skills:
Study MEDEVAC 9 line
10x draw and dry fire from concealment
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