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Mission Brief - Spec Force Operator : Day 1

Mission Alpha - Groupings and TaskingS
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

Jump Squats 60 Seconds Quad Stretch 30 Secs each side x 2

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SPec Force Operator Workout 1
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds

Group Exercise Sets x Tempo Rest Notes

Reps

A1 Air Squats 10 10 - 2 X 0 30 Seconds

A2 Single Leg Dead Lift 12 ea leg 4110 30 Seconds

A3 Prisoner Lunge 12 ea leg 4110 30 Seconds

A4 Hamstring Bridge 15 3036 30 Seconds

A5 Squat Pulses 10 Pulses 1111 30 Seconds

A6 Abs - Bicycle Raises 10 ea side n/a 30 Seconds

** 2 Minutes Rest Between Rounds

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Mission Brief - Spec Force Operator : Day 2

Mission Alpha - Groupings and Taskings
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 seconds Calf Stretch 30 Secs each side x 2

T- Pushup 60 Seconds Quad Stretch 30 Secs each side x 2

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Spec force Operator Workout 2
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds
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Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 10 52X0 30 Seconds

A2 Wide Grip Pullup or Inverted Row 10 50X0 30 Seconds

A3 Pike Pushup 10 3200 30 Seconds

A4 Tricep Bench Dip 10 42X0 30 Seconds

A5 Close Grip Pullup 10 50X0 30 Seconds

A6 Sit Ups 20 3000 30 Seconds

** 2 Minutes Rest Between Rounds

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Day 3 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - spec force Operator : Day 4

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec Force Operator Workout 3 - PLYO
Assignment: 3 Rounds/ 3 Mins Rest Between Rounds
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Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Prisoner Split Lunge 50 Seconds AMRAP 10 Seconds

A5 Leg Raises 50 Seconds AMRAP 10 Seconds

A6 Box Jumps 50 Seconds AMRAP 10 Seconds

A7 Skaters 50 Seconds AMRAP 10 Seconds

** 3 Minutes Rest Between Rounds

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Mission Brief - spec force Operator : Day 5

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worms! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans! 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec force Operator Workout 4 - Superseries
Assignment: 4 sets max reps

Group Exercise Sets x Reps Tempo Rest Notes

A Wide Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Medium Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Narrow Grip Chinups 4 Sets Max Reps 2020

** Ten Seconds Rest between each dierent form of Pullup - 3 minutes Rest
Between Exercise Changes

B Feet Elevated Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Wide Feet 4 Sets Max Reps 2010

** Ten Seconds Rest between each dierent form of Pushup - 3 minutes Rest
Between Exercise Changes

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spec force Operator Workout 4 - Superseries
Assignment: 4 sets max reps

Group Exercise Sets x Reps Tempo Rest Notes

C Abs - Bicycle Raises 3 Sets Max Reps

Sit Ups 3 Sets Max Reps 1010

Plank 1 minute

** T** To complete the Super Series you will work through Group A rest
three minutes, work through group B rest for 3 minutes, work through
group c and rest for 3 minutes. Once you have completed all 3 start back
at Group A. Do 3 sets of each Group.

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Mission Brief - spec force Operator : Day 6

Mission Alpha - Groupings and Taskings
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec force Operator Workout 5 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Squat Jumps 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Jumping Pullup 50 Seconds AMRAP 10 Seconds

A5 1 Leg Glute Bridge 50 Seconds AMRAP 10 Seconds

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Day 7 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Spec Force Operator : Day 8

Mission Alpha - Groupings and TaskingS
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

Jump Squats 60 Seconds Quad Stretch 30 Secs each side x 2

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SPec Force Operator Workout 6
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Air Squats 10 10 - 2 X 0 30 Seconds

A2 Single Leg Dead Lift 12 ea leg 4110 30 Seconds

A3 Prisoner Lunge 12 ea leg 4110 30 Seconds

A4 Hamstring Bridge 15 3036 30 Seconds

A5 Squat Pulses 10 Pulses 1111 30 Seconds

A6 Abs - Bicycle Raises 10 ea side n/a 30 Seconds

** 2 Minutes Rest Between Rounds

9
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Mission Brief - Spec Force Operator : Day 9

Mission Alpha - Groupings and TaskingS
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 seconds Calf Stretch 30 Secs each side x 2

T- Pushup 60 Seconds Quad Stretch 30 Secs each side x 2

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Spec force Operator Workout 7
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 10 52X0 30 Seconds

A2 Wide Grip Pullup or Inverted Row 10 50X0 30 Seconds

A3 Pike Pushup 10 3200 30 Seconds

A4 Tricep Bench Dip 10 42X0 30 Seconds

A5 Close Grip Pullup 10 50X0 30 Seconds

A6 Sit Ups 20 3000 30 Seconds

** 2 Minutes Rest Between Rounds

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Day 10 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Spec Force Operator : Day 11

Mission Alpha - Groupings and Taskings
Dynamic Warmup Cool Down
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Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec Force Operator Workout 8 - PLYO
Assignment: 3 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Prisoner Split Lunge 50 Seconds AMRAP 10 Seconds

A5 Leg Raises 50 Seconds AMRAP 10 Seconds

A6 Box Jumps 50 Seconds AMRAP 10 Seconds

A7 Skaters 50 Seconds AMRAP 10 Seconds

** 3 Minutes Rest Between Rounds

12
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Mission Brief - Spec Force Operator : Day 12

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down
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Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worms! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans! 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec force Operator Workout 9 - Superseries
Assignment: 4 sets max reps

Group Exercise Sets x Reps Tempo Rest Notes

A Wide Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Medium Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Narrow Grip Chinups 4 Sets Max Reps 2020

** Ten Seconds Rest between each dierent form of Pullup - 3 minutes Rest
Between Exercise Changes

B Feet Elevated Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Wide Feet 4 Sets Max Reps 2010

** Ten Seconds Rest between each dierent form of Pushup - 3 minutes Rest
Between Exercise Changes

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spec force Operator Workout 9 - Superseries
Assignment: 4 sets max reps
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Group Exercise Sets x Reps Tempo Rest Notes

C Abs - Bicycle Raises 3 Sets Max Reps

Sit Ups 3 Sets Max Reps 1010

Plank 1 minute

** T** To complete the Super Series you will work through Group A rest
three minutes, work through group B rest for 3 minutes, work through
group c and rest for 3 minutes. Once you have completed all 3 start back
at Group A. Do 3 sets of each Group.

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Mission Brief - Spec Force Operator : Day 13

Mission Alpha - Groupings and Taskings
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec force Operator Workout 10 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Squat Jumps 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Jumping Pullup 50 Seconds AMRAP 10 Seconds

A5 1 Leg Glute Bridge 50 Seconds AMRAP 10 Seconds

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Day 14 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Spec Force Operator : Day 15

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

Jump Squats 60 Seconds Quad Stretch 30 Secs each side x 2

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SPec Force Operator Workout 11
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds
!

Group Exercise Sets x Reps Tempo Rest Notes

A1 Air Squats 10 10 - 2 X 0 30 Seconds

A2 Single Leg Dead Lift 12 ea leg 4110 30 Seconds

A3 Prisoner Lunge 12 ea leg 4110 30 Seconds

A4 Hamstring Bridge 15 3036 30 Seconds

A5 Squat Pulses 10 Pulses 1111 30 Seconds

A6 Abs - Bicycle Raises 10 ea side n/a 30 Seconds

** 2 Minutes Rest Between Rounds

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Mission Brief - Spec Force Operator : Day 16

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 seconds Calf Stretch 30 Secs each side x 2

T- Pushup 60 Seconds Quad Stretch 30 Secs each side x 2

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Spec force Operator Workout 12
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 10 52X0 30 Seconds

A2 Wide Grip Pullup or Inverted Row 10 50X0 30 Seconds

A3 Pike Pushup 10 3200 30 Seconds

A4 Tricep Bench Dip 10 42X0 30 Seconds

A5 Close Grip Pullup 10 50X0 30 Seconds

A6 Sit Ups 20 3000 30 Seconds

** 2 Minutes Rest Between Rounds

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Day 17 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Spec Force Operator : Day 18

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec Force Operator Workout 13 - PLYO
Assignment: 3 Rounds/ 3 Mins Rest Between Rounds
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Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Prisoner Split Lunge 50 Seconds AMRAP 10 Seconds

A5 Leg Raises 50 Seconds AMRAP 10 Seconds

A6 Box Jumps 50 Seconds AMRAP 10 Seconds

A7 Skaters 50 Seconds AMRAP 10 Seconds

** 3 Minutes Rest Between Rounds

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Mission Brief - Spec Force Operator : Day 19

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worms! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans! 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec force Operator Workout 14 - Superseries
Assignment: 4 sets max reps

Group Exercise Sets x Reps Tempo Rest Notes

A Wide Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Medium Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Narrow Grip Chinups 4 Sets Max Reps 2020

** Ten Seconds Rest between each dierent form of Pullup - 3 minutes

Rest Between Exercise Changes

B Feet Elevated Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Wide Feet 4 Sets Max Reps 2010

** Ten Seconds Rest between each dierent form of Pushup - 3 minutes

Rest Between Exercise Changes

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spec force Operator Workout 14 - Superseries
Assignment: 4 sets max reps
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Group Exercise Sets x Reps Tempo Rest Notes

C Abs - Bicycle Raises 3 Sets Max Reps

Sit Ups 3 Sets Max Reps 1010

Plank 1 minute

** T** To complete the Super Series you will work through Group A rest
three minutes, work through group B rest for 3 minutes, work through
group c and rest for 3 minutes. Once you have completed all 3 start back
at Group A. Do 3 sets of each Group.

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Mission Brief - Spec Force Operator : Day 20

Mission Alpha - Groupings and Taskings
!
Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec force Operator Workout 15 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Squat Jumps 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Jumping Pullup 50 Seconds AMRAP 10 Seconds

A5 1 Leg Glute Bridge 50 Seconds AMRAP 10 Seconds

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Day 21 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Spec Force Operator : Day 22

Mission Alpha - Groupings and Taskings
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

Jump Squats 60 Seconds Quad Stretch 30 Secs each side x 2

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SPec Force Operator Workout 16
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Air Squats 10 10 - 2 X 0 30 Seconds

A2 Single Leg Dead Lift 12 ea leg 4110 30 Seconds

A3 Prisoner Lunge 12 ea leg 4110 30 Seconds

A4 Hamstring Bridge 15 3036 30 Seconds

A5 Squat Pulses 10 Pulses 1111 30 Seconds

A6 Abs - Bicycle Raises 10 ea side n/a 30 Seconds

** 2 Minutes Rest Between Rounds

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Mission Brief - Spec Force Operator : Day 23

Mission Alpha - Groupings and Taskings
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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 seconds Calf Stretch 30 Secs each side x 2

T- Pushup 60 Seconds Quad Stretch 30 Secs each side x 2

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Spec force Operator Workout 17
Assignment: 2 Rounds/ 2 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 10 52X0 30 Seconds

A2 Wide Grip Pullup or Inverted Row 10 50X0 30 Seconds

A3 Pike Pushup 10 3200 30 Seconds

A4 Tricep Bench Dip 10 42X0 30 Seconds

A5 Close Grip Pullup 10 50X0 30 Seconds

A6 Sit Ups 20 3000 30 Seconds

** 2 Minutes Rest Between Rounds

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Day 24 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling
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After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Spec Force Operator : Day 25

Mission Alpha - Groupings and Taskings

Dynamic Warmup Cool Down

!
Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worm! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec Force Operator Workout 18 - PLYO
Assignment: 3 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Prisoner Split Lunge 50 Seconds AMRAP 10 Seconds

A5 Leg Raises 50 Seconds AMRAP 10 Seconds

A6 Box Jumps 50 Seconds AMRAP 10 Seconds

A7 Skaters 50 Seconds AMRAP 10 Seconds

** 3 Minutes Rest Between Rounds

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Mission Brief - Spec Force Operator : Day 26

Mission Alpha - Groupings and Taskings

Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Shoulder Rotations 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Lunge with Twist 60 Seconds Glute Stretch 30 Secs each side x 2

Inch Worms! ! 60 Seconds Hamstring Stretch 30 Secs each side x 2

SuperMans! 60 Seconds Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

!
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spec force Operator Workout 19 - Superseries
Assignment: 4 sets max reps
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Group Exercise Sets x Reps Tempo Rest Notes

A Wide Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Medium Grip Pullup or Inverted Row 4 Sets Max Reps 2020

Narrow Grip Chinups 4 Sets Max Reps 2020

** Ten Seconds Rest between each dierent form of Pullup - 3 minutes

Rest Between Exercise Changes

B Feet Elevated Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Narrow Feet 4 Sets Max Reps 2010

Pushup - Wide Feet 4 Sets Max Reps 2010

** Ten Seconds Rest between each dierent form of Pushup - 3 minutes

Rest Between Exercise Changes

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spec force Operator Workout 19 - Superseries
Assignment: 4 sets max reps

Group Exercise Sets x Reps Tempo Rest Notes

C Abs - Bicycle Raises 3 Sets Max Reps

Sit Ups 3 Sets Max Reps 1010

Plank 1 minute

** T** To complete the Super Series you will work through Group A rest
three minutes, work through group B rest for 3 minutes, work through
group c and rest for 3 minutes. Once you have completed all 3 start back
at Group A. Do 3 sets of each Group.

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Mission Brief - Spec Force Operator : Day 27

Mission Alpha - Groupings and Taskings

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Dynamic Warmup Cool Down

Exercise Timing Exercise Timing

Bodyweight Squats 60 Seconds Hip Flexor Stretch 30 Secs each side x 2

Walking Lunges 60 Seconds Glute Stretch 30 Secs each side x 2

Knee Rotations 30 Secs each direction Hamstring Stretch 30 Secs each side x 2

Ankle Rotations 30 Secs each ankle Calf Stretch 30 Secs each side x 2

T-Pushups 60 Seconds Quad Stretch 30 Secs each side x 2

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spec force Operator Workout 20 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Squat Jumps 50 Seconds AMRAP 10 Seconds

A2 Mountain Climbers 50 Seconds AMRAP 10 Seconds

A3 Power Push Up 50 Seconds AMRAP 10 Seconds

A4 Jumping Pullup 50 Seconds AMRAP 10 Seconds

A5 1 Leg Glute Bridge 50 Seconds AMRAP 10 Seconds

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Day 28 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling

After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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