COMMANDO MISSION Day 1: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS TODAY

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

RESOURCES OR ALLIES NEEDED

PERSONAL:

GREATEST OBSTACLES INTERNAL: PHYSICAL:

EXTERNAL:

COMMANDO MISSION Day 2: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS THIS WEEK

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

PERSONAL: ACTIONABLE STEPS THIS MONTH

PHYSICAL:

% POINTS EARNED TODAY

COMMANDO MISSION Day 3: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 4: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 5: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS TODAY

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

RESOURCES OR ALLIES NEEDED

PERSONAL:

GREATEST OBSTACLES INTERNAL: PHYSICAL:

EXTERNAL:

COMMANDO MISSION Day 6: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS THIS WEEK

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

PERSONAL: ACTIONABLE STEPS THIS MONTH

PHYSICAL:

% POINTS EARNED TODAY

COMMANDO MISSION Day 7: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 8: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 9: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS TODAY

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

RESOURCES OR ALLIES NEEDED

PERSONAL:

GREATEST OBSTACLES INTERNAL: PHYSICAL:

EXTERNAL:

COMMANDO MISSION Day 10: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS THIS WEEK

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

PERSONAL: ACTIONABLE STEPS THIS MONTH

PHYSICAL:

% POINTS EARNED TODAY

COMMANDO MISSION Day 11: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 12: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 13: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS TODAY

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

RESOURCES OR ALLIES NEEDED

PERSONAL:

GREATEST OBSTACLES INTERNAL: PHYSICAL:

EXTERNAL:

COMMANDO MISSION Day 14: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS THIS WEEK

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

PERSONAL: ACTIONABLE STEPS THIS MONTH

PHYSICAL:

% POINTS EARNED TODAY

COMMANDO MISSION Day 15: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 16: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 17: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS TODAY

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

RESOURCES OR ALLIES NEEDED

PERSONAL:

GREATEST OBSTACLES INTERNAL: PHYSICAL:

EXTERNAL:

COMMANDO MISSION Day 18: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS THIS WEEK

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

PERSONAL: ACTIONABLE STEPS THIS MONTH

PHYSICAL:

% POINTS EARNED TODAY

COMMANDO MISSION Day 19: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 20: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 21: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS TODAY

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

RESOURCES OR ALLIES NEEDED

PERSONAL:

GREATEST OBSTACLES INTERNAL: PHYSICAL:

EXTERNAL:

COMMANDO MISSION Day 22: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS THIS WEEK

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

PERSONAL: ACTIONABLE STEPS THIS MONTH

PHYSICAL:

% POINTS EARNED TODAY

COMMANDO MISSION Day 23: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 24: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 25: No Intensity

STRAIN PREVENTION PROGRAM

10-20 REPETITIONS / DIRECTION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS TODAY

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

RESOURCES OR ALLIES NEEDED

PERSONAL:

GREATEST OBSTACLES INTERNAL: PHYSICAL:

EXTERNAL:

COMMANDO MISSION Day 26: Low Intensity

STRESS CONVERSION PROGRAM

60 SECONDS / POSITION

GOAL SETTING BRIEF AND AFTER ACTION REPORT

CRITICAL OBJECTIVES CAREER: ACTIONABLE STEPS THIS WEEK

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

PERSONAL: ACTIONABLE STEPS THIS MONTH

PHYSICAL:

% POINTS EARNED TODAY

COMMANDO MISSION Day 27: Moderate Intensity

PERFORM AT 65-85% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE

COMMANDO MISSION Day 28: High Intensity

PERFORM AT 85-100% HEART RATE MAXIMUM (220-AGE)

WARMUP
60 SECONDS / MOVEMENT
GUARD CIRCLES

WORKOUT
8 SETS OF 20SEC EXERCISE, 10SEC REST; 1MIN RECOVERY BETWEEN DRILLS

SCORE
KEEP THE LOWEST OF THE 8 SCORES FROM EACH DRILL; THEN ADD ALL SIX TOGETHER

COOLDOWN
60 SECONDS / POSITION
SHINBOX FROG

HURDLER SPINAL ROCK

PRONE WORM

MONKEY LUNGE 3 LEG DOG

CAMEL SIDEBEND

SIDE THREAD CIRCLE

PLANK PULL BOMBER

ELBOW DOWNDOG

ONE LEG RUNNER

REAR SIT THRU PUSHUP EXT

SHIN LUNGE SIDE ANGLE

3 POINT COSSACK

SIT THRU 3 LEG

CROSSBOW

BELT FIGURE 8

SHINBOX GUARD SPIN

ONE ARM LOCUST

TOTAL:

CORPSE