The calisthenics portion of the the workout emphasized core and lower body movements including air squats, planks and crunches.
Short, explosive sprints were designed to enhance acceleration and quickness. The loaded sprints can be accomplished by pulling a sled, wearing a back pack and sprinting uphill. Keep the weight to about 15% of your body weight.
The conditioning hike was completed wearing a back pack load with 30 pounds. The goal is to improve endurance while carrying extra weight using a moderate pace (approximately 20 minutes per mile).
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