Phase One Week Two
These style of sessions can show you a lot about how you respond from varying demands of aerobic work mixed with localized muscular endurance. This will be a theme in most selection course, because getting someone breathing hard and then muscularly fatigued is a great way to show how your body and then brain break down.
Warm:
3 rounds:
10x lunges
10x squats
10x push ups
3x Hip CARs
Work:
Run 100-200-300-400-500-600-700-800-900m
6x Walking Lunges + 6x Air Squats
Add 2x reps to each every set