A sound General Physical Preparation (GPP) program provides training across a wide spectrum of activities. This workout was structured to include a variety of exercises as a GPP workout.
The workout included the physical fitness components of cardiovascular endurance (3-mile run), flexibility (warm-up and cool-down exercises), muscular endurance (maximum effort body weight exercises) and stamina (swimming drills).
EXERCISE(S)
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SETS
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REPETITIONS
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|---|---|---|
Partial lunge - Hip thrust - Bird dog - Partial squat - Lunge stretch - High knee walk - Standing quad stretch - High knee walk - Standing glute stretch - Donkey kicks - Butt kicks
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1
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6
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Pull-ups*
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1
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AMRAP
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Crunches
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1
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AMRAP 2 minutes
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Jog
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1
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3 miles
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Swim
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1
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50m
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Treadwater
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2
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2 minutes
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Stretch: Calf - Hurdler - Groin - Quad - Lower back - Triceps - Delts
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1
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20 seconds
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* Pull-ups or chin-ups
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