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GRUNT MISSION Day 1: No IntensitySTRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION GOAL SETTING BRIEF AND AFTER ACTION REPORT
NECK CIRCLE
NECK TILT
NECK ROLL
SCAPULAR ROLL
ARM SCREW
DOUBLE ARM FIGURE 8
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
THORACIC FLEXION - EXTENSION
THORACIC LATERAL GLIDE AND CIRCLE
PELVIC ROTATION AND TILT
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
CRITICAL OBJECTIVES ACTIONABLE STEPS TODAY
CAREER:
RESOURCES OR ALLIES NEEDED
PERSONAL:
GREATEST OBSTACLES
INTERNAL:
PHYSICAL:
EXTERNAL:
GOAL SETTING BRIEF AND AFTER ACTION REPORT
GRUNT MISSION Day 2: Low IntensitySTRESS CONVERSION PROGRAM
60 SECONDS / POSITION
KNEELING NECK POSITIONS
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
WIND REMOVING POSITION
CORPSE
CRITICAL OBJECTIVES ACTIONABLE STEPS THIS WEEK
CAREER:
PERSONAL:
ACTIONABLE STEPS THIS MONTH
PHYSICAL:
% POINTS EARNED TODAY
GRUNT MISSION Day 3: Moderate Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 4: High Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 5: No IntensitySTRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION GOAL SETTING BRIEF AND AFTER ACTION REPORT
NECK CIRCLE
NECK TILT
NECK ROLL
SCAPULAR ROLL
ARM SCREW
DOUBLE ARM FIGURE 8
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
THORACIC FLEXION - EXTENSION
THORACIC LATERAL GLIDE AND CIRCLE
PELVIC ROTATION AND TILT
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
CRITICAL OBJECTIVES ACTIONABLE STEPS TODAY
CAREER:
RESOURCES OR ALLIES NEEDED
PERSONAL:
GREATEST OBSTACLES
INTERNAL:
PHYSICAL:
EXTERNAL:
GOAL SETTING BRIEF AND AFTER ACTION REPORT
GRUNT MISSION Day 6: Low IntensitySTRESS CONVERSION PROGRAM
60 SECONDS / POSITION
KNEELING NECK POSITIONS
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
WIND REMOVING POSITION
CORPSE
CRITICAL OBJECTIVES ACTIONABLE STEPS THIS WEEK
CAREER:
PERSONAL:
ACTIONABLE STEPS THIS MONTH
PHYSICAL:
% POINTS EARNED TODAY
GRUNT MISSION Day 7: Moderate Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 8: High Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 9: No IntensitySTRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION GOAL SETTING BRIEF AND AFTER ACTION REPORT
NECK CIRCLE
NECK TILT
NECK ROLL
SCAPULAR ROLL
ARM SCREW
DOUBLE ARM FIGURE 8
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
THORACIC FLEXION - EXTENSION
THORACIC LATERAL GLIDE AND CIRCLE
PELVIC ROTATION AND TILT
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
CRITICAL OBJECTIVES ACTIONABLE STEPS TODAY
CAREER:
RESOURCES OR ALLIES NEEDED
PERSONAL:
GREATEST OBSTACLES
INTERNAL:
PHYSICAL:
EXTERNAL:
GOAL SETTING BRIEF AND AFTER ACTION REPORT
GRUNT MISSION Day 10: Low IntensitySTRESS CONVERSION PROGRAM
60 SECONDS / POSITION
KNEELING NECK POSITIONS
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
WIND REMOVING POSITION
CORPSE
CRITICAL OBJECTIVES ACTIONABLE STEPS THIS WEEK
CAREER:
PERSONAL:
ACTIONABLE STEPS THIS MONTH
PHYSICAL:
% POINTS EARNED TODAY
GRUNT MISSION Day 11: Moderate Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 12: High Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 13: No IntensitySTRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION GOAL SETTING BRIEF AND AFTER ACTION REPORT
NECK CIRCLE
NECK TILT
NECK ROLL
SCAPULAR ROLL
ARM SCREW
DOUBLE ARM FIGURE 8
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
THORACIC FLEXION - EXTENSION
THORACIC LATERAL GLIDE AND CIRCLE
PELVIC ROTATION AND TILT
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
CRITICAL OBJECTIVES ACTIONABLE STEPS TODAY
CAREER:
RESOURCES OR ALLIES NEEDED
PERSONAL:
GREATEST OBSTACLES
INTERNAL:
PHYSICAL:
EXTERNAL:
GOAL SETTING BRIEF AND AFTER ACTION REPORT
GRUNT MISSION Day 14: Low IntensitySTRESS CONVERSION PROGRAM
60 SECONDS / POSITION
KNEELING NECK POSITIONS
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
WIND REMOVING POSITION
CORPSE
CRITICAL OBJECTIVES ACTIONABLE STEPS THIS WEEK
CAREER:
PERSONAL:
ACTIONABLE STEPS THIS MONTH
PHYSICAL:
% POINTS EARNED TODAY
GRUNT MISSION Day 15: Moderate Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 16: High Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 17: No IntensitySTRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION GOAL SETTING BRIEF AND AFTER ACTION REPORT
NECK CIRCLE
NECK TILT
NECK ROLL
SCAPULAR ROLL
ARM SCREW
DOUBLE ARM FIGURE 8
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
THORACIC FLEXION - EXTENSION
THORACIC LATERAL GLIDE AND CIRCLE
PELVIC ROTATION AND TILT
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
CRITICAL OBJECTIVES ACTIONABLE STEPS TODAY
CAREER:
RESOURCES OR ALLIES NEEDED
PERSONAL:
GREATEST OBSTACLES
INTERNAL:
PHYSICAL:
EXTERNAL:
GOAL SETTING BRIEF AND AFTER ACTION REPORT
GRUNT MISSION Day 18: Low IntensitySTRESS CONVERSION PROGRAM
60 SECONDS / POSITION
KNEELING NECK POSITIONS
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
WIND REMOVING POSITION
CORPSE
CRITICAL OBJECTIVES ACTIONABLE STEPS THIS WEEK
CAREER:
PERSONAL:
ACTIONABLE STEPS THIS MONTH
PHYSICAL:
% POINTS EARNED TODAY
GRUNT MISSION Day 19: Moderate Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 20: High Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 21: No IntensitySTRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION GOAL SETTING BRIEF AND AFTER ACTION REPORT
NECK CIRCLE
NECK TILT
NECK ROLL
SCAPULAR ROLL
ARM SCREW
DOUBLE ARM FIGURE 8
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
THORACIC FLEXION - EXTENSION
THORACIC LATERAL GLIDE AND CIRCLE
PELVIC ROTATION AND TILT
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
CRITICAL OBJECTIVES ACTIONABLE STEPS TODAY
CAREER:
RESOURCES OR ALLIES NEEDED
PERSONAL:
GREATEST OBSTACLES
INTERNAL:
PHYSICAL:
EXTERNAL:
GOAL SETTING BRIEF AND AFTER ACTION REPORT
GRUNT MISSION Day 22: Low IntensitySTRESS CONVERSION PROGRAM
60 SECONDS / POSITION
KNEELING NECK POSITIONS
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
WIND REMOVING POSITION
CORPSE
CRITICAL OBJECTIVES ACTIONABLE STEPS THIS WEEK
CAREER:
PERSONAL:
ACTIONABLE STEPS THIS MONTH
PHYSICAL:
% POINTS EARNED TODAY
GRUNT MISSION Day 23: Moderate Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 24: High Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 25: No IntensitySTRAIN PREVENTION PROGRAM
10-20 REPETITIONS / DIRECTION GOAL SETTING BRIEF AND AFTER ACTION REPORT
NECK CIRCLE
NECK TILT
NECK ROLL
SCAPULAR ROLL
ARM SCREW
DOUBLE ARM FIGURE 8
ELBOW CIRCLES AND FIGURE 8
WRIST CIRCLE
FINGER HAND ROLL
THORACIC FLEXION - EXTENSION
THORACIC LATERAL GLIDE AND CIRCLE
PELVIC ROTATION AND TILT
HIP CIRCLE AND HURDLE
KNEE CIRCLE
ANKLE CIRCLE
CRITICAL OBJECTIVES ACTIONABLE STEPS TODAY
CAREER:
RESOURCES OR ALLIES NEEDED
PERSONAL:
GREATEST OBSTACLES
INTERNAL:
PHYSICAL:
EXTERNAL:
GOAL SETTING BRIEF AND AFTER ACTION REPORT
GRUNT MISSION Day 26: Low IntensitySTRESS CONVERSION PROGRAM
60 SECONDS / POSITION
KNEELING NECK POSITIONS
KNEELING SIDE BEND
KNEELING SPINAL TWIST
SEATED FORWARD FOLD
SEATED SPINAL TWIST
SHIN LUNGE
DOWNWARD FACING DOG
UPWARD FACING DOG
PIGEON
SHOULDER BRIDGE
WIND REMOVING POSITION
CORPSE
CRITICAL OBJECTIVES ACTIONABLE STEPS THIS WEEK
CAREER:
PERSONAL:
ACTIONABLE STEPS THIS MONTH
PHYSICAL:
% POINTS EARNED TODAY
GRUNT MISSION Day 27: Moderate Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)
GRUNT MISSION Day 28: High Intensity
WARMUP60 SECONDS / MOVEMENT
WORKOUT8 SETS OF 20SEC EXERCISE, 10SEC REST;
1MIN RECOVERY BETWEEN DRILLS
SCOREKEEP THE LOWEST OF THE 8 SCORES FROM
EACH DRILL; THEN ADD ALL SIX TOGETHER
COOLDOWN60 SECONDS / POSITION
GUARD CIRCLES STRADDLE SPINAL ROCK SHINBOX FROG
PRONE WORM MONKEY LUNGE DOWNDOG CAMEL SIDEBEND
SIDE THREAD CIRCLE PLANK PULL MUSCLE UP ELBOW DOWNDOG
ONE LEG RUNNER REAR SIT THRU PUSHUP SHIN LUNGE SIDE ANGLE
3 POINT COSSACK SIT THRU PRESS CROSSBOW
BELT FIGURE 8 SHINBOX 180 ONE ARM LOCUST
TOTAL: CORPSE
PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)
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