Week 5 Programming

Warm-Up - Dynamic Warm Up- 

                   Group Academy Run x2

10 Minutes

Divide Candidates into groups of approx. 20 up to 3 Groups 

Water Break 

15 Minutes- All 

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Group 1
Shin Splint Prevention Drill           

Cardio: Island hill run with recovery walk back to start x 3

20 Minutes 

Water Break 

10 Minutes 

Rotate to CPAT Specific Circuit 

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Group 2 

CPAT Task Specific Circuit: 

Circuit 7 OD

12 Minutes

1 Tower Run w/ pack     (on Sat Burnbuilding)

1 Backwards Chain Drag 20ft 1 Burnbuilding Run  4 Tire Flips

20 Minutes 

Water Break 

10 Minutes___________________________________________

Group 3 

CPAT Practice - Mentor Lead CPAT Stations  - 

Station 1

3 Minute Stair Climb 
Hose Pull 
Forcible Entry 

Dummy Drag  

Saturday Only 
CPAT Practice
Tower Run
Farmers Carry 75 Ft
Tire Hose Pull

20 Minutes  

Water Break 

10 Minutes            

Cool- Down: Static Stretch Cool-Down 

10 Minutes