4 Day Basic Training Prep Cycle

Day 1:

1. Skills

1. Memorize major terrain features

2. PT

1. Strength (Squat)

1. PM: Back Squat w/ band around knees, work up to 3RM

2. Conditioning (Run)

1. AM: 3 mile run

2. PM: 5 rounds:

1. 20 Back Squats, Male: 135lb Female: 95lb

2. 10 Push Press, Male:135 Female: 95lb

3. Front Plank, 1 minute

3. Accessories

1. PM:Leg Extensions, 3x8

2. PM: Glute-ham Raises, 3x8

3. PM: Calf Raises, 3x8

4. PM: Weighted Walking Lunges, 3x10 ea leg

Day 2:

1. Skills

1. Study 9-line MEDEVAC Request

2. PT

1. Strength (Push)

1. PM: Barbell Bench Press, work up to 3RM

2. Conditioning (Row)

1. PM: 10 Rounds:

1. 150m row

2. 10 V-ups

3. 10 Lunges ea leg

2. PM: Divebombers, Tabata

3. PM: Push-ups, Tabata

3. Accessories

1. PM: Push-ups, 3x max reps

2. PM: Dumbbell Military Press, 3x8

3. PM: Superset 3x

1. 8 Hammer Curls

2. 8 Dumbbell Tricep Extensions

Day 3:

1. Skills

1. 1-handed TQ application, 5x ea limb

2. PT

1. Strength (Pull)

1. PM: Romanian Deadlifts, 5x5

2. Conditioning (Ruck)

1. AM: 4 rounds:

1. 1 mile ruck, male: 50 female: 30

2. Perform each exercise after completing the corresponding mile:

1. Mile 1: 50 push-ups

2. Mile 2: 50 sit-ups

3. Mile 3: 50 squats

4. Mile 4: 50 Burpees

3. Accessories

1. PM: Farmer’s Walk, 3x100ft

2. PM: Towel/Rope Pull-ups, 3x10

3. PM: Reverse-grip Barbell Rows, 3x8

4. PM: Weighted Planks, tabata

5. PM: Cable Pull-throughs, 3x8

Day 4: Rest