circuit x3
2-Leg Hip Ext x 12
Plank x 30sec
pushup x 10
stick up x 8
Ball Leg Curl x 12
side plank x 10sec
Ball Hip Ext x 12
BW Squat x 12
Band Pull x 10
x20m
High Knee Walk
Butt Kick
High Knee Skip
RDL Walk
High Knee Run
Butt Kick Run
Fwd walking Lunge
reverse walking lunge
backpedal
reverse run
EST:
Tabata x 8 lateral line 2 leg hop (think slalom)
Tabata x 8 lateral line touch 10' between lines
Notes:
the first one was kind of fun. hopping like a little bunny rabbit. The second was arguably a waste of time, for energy system training there wasn't any gas in the tank. Ideally I'm shooting for three rounds of different things. that will put me at 12min worth of activity (not including the calisthenics and warmup) which puts me in reasonable shape for the PT test.
For the record I want to be good at the test by coincidence, not training. Training is for athletic prowess and to make the ladies moist. It'd just be handy that I'm physically able to do what the AF requires em to do
