Week 7 Programming

Warm-Up - Dynamic Warm Up
                     Group Academy Run + 2x Burn Building Run 

20 Minutes 

CPAT Task Specific Circuit:

Circuit 11 OD

10:20 Sec Rounds

1 Burn Building         w/ Pack 30 Battle Ropes

1 Chain Drag  15 BB Shoulder      Press

10m:20sec Rounds w/ Full Recovery Between Rounds
60 Minutes
Rotate To CPAT Practice in Groups of 5-7
Saturday Only 

Add to CPAT Circuit - 
Vests for females for 1 round 

CPAT Practice Monday & Wednesday

Groups of 5-7 rotate to CPAT Circuit when group is done. 

- Females first
3 Minute StairMaster 

Hose Pull
Equipment Carry
Ladder
Forcible Entry
Search
Dummy 
Ceiling Pull

20 Minutes 

Cool- Down: Static Stretch

10 Minutes