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Mission Brief - Basic Operator : Day 1

Mission Charlie - 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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Basic Operator Workout 1
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
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Group Exercise Sets x Tempo Rest Notes
Reps

A1 Air Squats 30 Secs AMRAP 30 Seconds

A2 Single Leg Dead Lift 30 Secs AMRAP 30 Seconds

A3 Prisoner Lunge 30 Secs AMRAP 30 Seconds

A4 Hamstring Bridge 30 Secs AMRAP 30 Seconds

A5 Squat Pulses 30 Secs AMRAP 30 Seconds

A6 Abs - Bicycle Raises 30 Secs AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

1
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Mission Brief - Basic Operator : Day 2

Mission Charlie - 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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Basic Operator Workout 2
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 30 Seconds AMRAP 30 Seconds

A2 Wide Grip Pullup or 30 Seconds AMRAP 30 Seconds

Inverted Row

A3 Pike Pushup 30 Seconds AMRAP 30 Seconds

A4 Tricep Bench Dip 30 Seconds AMRAP 30 Seconds

A5 Close Grip Pullup 30 Seconds AMRAP 30 Seconds

A6 Sit Ups 30 Seconds AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

2
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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 - Basic Operator : Day 4

Mission Charlie - 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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Basic Operator Workout 3 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Prisoner Split Lunge 30 Seconds AMRAP 30 Seconds

A5 Leg Raises 30 Seconds AMRAP 30 Seconds

A6 Box Jumps 30 Seconds AMRAP 30 Seconds

A7 Skaters 30 Seconds AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

4
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Mission Brief - Basic Operator : Day 5

Mission Charlie - 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 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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Basic 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 different 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 different form of Pushup - 3 minutes Rest
Between Exercise Changes

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Basic Operator Workout 4 - 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 - Basic Operator : Day 6

Mission charlie - 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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Basic Operator Workout 5 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Squat Jumps 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Jumping Pullup 30 Seconds AMRAP 30 Seconds

A5 1 Leg Glute Bridge 30 Seconds each AMRAP 30 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 - Basic Operator : Day 8

Mission Charlie - 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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Basic Operator Workout 6
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Air Squats 30 Secs AMRAP 30 Seconds

A2 Single Leg Dead Lift 30 Secs AMRAP 30 Seconds

A3 Prisoner Lunge 30 Secs AMRAP 30 Seconds

A4 Hamstring Bridge 30 Secs AMRAP 30 Seconds

A5 Squat Pulses 30 Secs AMRAP 30 Seconds

A6 Abs - Bicycle Raises 30 Secs AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

9
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Mission Brief - Basic Operator : Day 9

Mission Charlie - 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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Basic Operator Workout 7
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 30 Seconds AMRAP 30 Seconds

A2 Wide Grip Pullup or Inverted 30 Seconds AMRAP 30 Seconds

Row

A3 Pike Pushup 30 Seconds AMRAP 30 Seconds

A4 Tricep Bench Dip 30 Seconds AMRAP 30 Seconds

A5 Close Grip Pullup 30 Seconds AMRAP 30 Seconds

A6 Sit Ups 30 Seconds AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

10
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Day 10 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling

After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Basic Operator : Day 11

Mission Charlie - 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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Basic Operator Workout 8 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Prisoner Split Lunge 30 Seconds AMRAP 30 Seconds

A5 Leg Raises 30 Seconds AMRAP 30 Seconds

A6 Box Jumps 30 Seconds AMRAP 30 Seconds

A7 Skaters 30 Seconds AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

12
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Mission Brief - Basic Operator : Day 12
Mission Charlie - 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 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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Basic Operator Workout 9 - Superseries
Assignment: 4 Sets Max Reps

Group Exercise Sets x Reps Tempo Rest Notes

A Wide Grip Pullup or Inverted Row 3 Sets Max Reps 202 0

Medium Grip Pullup or Inverted Row 3 Sets Max Reps 202 0

Narrow Grip Chinups 3 Sets Max Reps 202 0

** Ten Seconds Rest between each different form of pullup - 3 minutes Rest
Between Exercise Changes

B Feet Elevated Pushup - Narrow Feet 3 Sets Max Reps 201 0

Pushup - Narrow Feet 3 Sets Max Reps 201 0

Pushup - Wide Feet Max Reps 201 0

** Ten Seconds Rest between each different form of pullup - 3 minutes Rest
Between Exercise Changes

Focus - Time Under Tension - Fiber Hypertrophy - 5 Operational Days 2 rest days

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Basic 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 - Basic Operator : Day 13

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

A1 Squat Jumps 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Jumping Pullup 30 Seconds AMRAP 30 Seconds

A5 1 Leg Glute Bridge 30 Seconds each AMRAP 30 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 - Basic Operator : Day 15

Mission Charlie - 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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Basic Operator Workout 11
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Air Squats 30 Secs AMRAP 30 Seconds

A2 Single Leg Dead Lift 30 Secs AMRAP 30 Seconds

A3 Prisoner Lunge 30 Secs AMRAP 30 Seconds

A4 Hamstring Bridge 30 Secs AMRAP 30 Seconds

A5 Squat Pulses 30 Secs AMRAP 30 Seconds

A6 Abs - Bicycle Raises 30 Secs AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

17
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Mission Brief - Basic Operator : Day 16

Mission Charlie - 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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Basic Operator Workout 12
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 30 Seconds AMRAP 30 Seconds

A2 Wide Grip Pullup or Inverted Row 30 Seconds AMRAP 30 Seconds

A3 Pike Pushup 30 Seconds AMRAP 30 Seconds

A4 Tricep Bench Dip 30 Seconds AMRAP 30 Seconds

A5 Close Grip Pullup 30 Seconds AMRAP 30 Seconds

A6 Sit Ups 30 Seconds AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

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Day 17 - Active Recovery
Easy Pace Swim - Cycle - Foam Rolling

After Action Reports

Note Observations and Record Performance Specifics, Challenges and Goals

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Mission Brief - Basic Operator : Day 18

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

!
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Basic Operator Workout 13 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Prisoner Split Lunge 30 Seconds AMRAP 30 Seconds

A5 Leg Raises 30 Seconds AMRAP 30 Seconds

A6 Box Jumps 30 Seconds AMRAP 30 Seconds

A7 Skaters 30 Seconds AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

20
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Mission Brief - Basic Operator : Day 19

Mission Charlie - 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 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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Basic Operator Workout 14 - Superseries
Assignment: 4 Sets Max Reps

Group Exercise Sets x Reps Tempo Rest Notes

A Wide Grip Pullup or Inverted Row 3 Sets Max Reps 202 0

Medium Grip Pullup or Inverted Row 3 Sets Max Reps 202 0

Narrow Grip Chinups 3 Sets Max Reps 202 0

** Ten Seconds Rest between each different form of pullup - 3 minutes

Rest Between Exercise Changes

B Feet Elevated Pushup - Narrow Feet 3 Sets Max Reps 201 0

Pushup - Narrow Feet 3 Sets Max Reps 201 0

Pushup - Wide Feet Max Reps 201 0

** Ten Seconds Rest between each different form of pullup - 3 minutes

Rest Between Exercise Changes

Focus - Time Under Tension - Fiber Hypertrophy - 5 Operational Days 2 rest days

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Basic Operator Workout 14 - 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 - Basic Operator : Day 20

Mission Charlie - 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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Basic Operator Workout 15 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Squat Jumps 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Jumping Pullup 30 Seconds AMRAP 30 Seconds

A5 1 Leg Glute Bridge 30 Seconds each AMRAP 30 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 - Basic Operator : Day 22

Mission Charlie - 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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Basic Operator Workout 16
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!

Group Exercise Sets x Reps Tempo Rest Notes

A1 Air Squats 30 Secs AMRAP 30 Seconds

A2 Single Leg Dead Lift 30 Secs AMRAP 30 Seconds

A3 Prisoner Lunge 30 Secs AMRAP 30 Seconds

A4 Hamstring Bridge 30 Secs AMRAP 30 Seconds

A5 Squat Pulses 30 Secs AMRAP 30 Seconds

A6 Abs - Bicycle Raises 30 Secs AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

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Mission Brief - Basic Operator : Day 23

Mission Charlie - 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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Basic Operator Workout 17
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds
!
Group Exercise Sets x Reps Tempo Rest Notes

A1 Pushup 30 Seconds AMRAP 30 Seconds

A2 Wide Grip Pullup or Inverted Row 30 Seconds AMRAP 30 Seconds

A3 Pike Pushup 30 Seconds AMRAP 30 Seconds

A4 Tricep Bench Dip 30 Seconds AMRAP 30 Seconds

A5 Close Grip Pullup 30 Seconds AMRAP 30 Seconds

A6 Sit Ups 30 Seconds AMRAP 30 Seconds

** 3 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 - Basic Operator : Day 25

Mission Charlie - 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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Basic Operator Workout 18 - PLYO
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Burpees 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Prisoner Split Lunge 30 Seconds AMRAP 30 Seconds

A5 Leg Raises 30 Seconds AMRAP 30 Seconds

A6 Box Jumps 30 Seconds AMRAP 30 Seconds

A7 Skaters 30 Seconds AMRAP 30 Seconds

** 3 Minutes Rest Between Rounds

!
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Mission Brief - Basic Operator : Day 26

Mission Charlie - 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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Basic Operator Workout 19 - Superseries
Assignment: 4 Sets Max Reps
!
Group Exercise Sets x Reps Tempo Rest Notes

A Wide Grip Pullup or Inverted Row 3 Sets Max Reps 202 0

Medium Grip Pullup or Inverted Row 3 Sets Max Reps 202 0

Narrow Grip Chinups 3 Sets Max Reps 202 0

** Ten Seconds Rest between each different form of pullup - 3 minutes

Rest Between Exercise Changes

B Feet Elevated Pushup - Narrow Feet 3 Sets Max Reps 201 0

Pushup - Narrow Feet 3 Sets Max Reps 201 0

Pushup - Wide Feet Max Reps 201 0

** Ten Seconds Rest between each different form of pullup - 3 minutes

Rest Between Exercise Changes

Focus - Time Under Tension - Fiber Hypertrophy - 5 Operational Days 2 rest days

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Basic 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

** 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 - Basic Operator : Day 27

Mission Charlie - 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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Basic Operator Workout 20 - Plyo
Assignment: 4 Rounds/ 3 Mins Rest Between Rounds

Group Exercise Sets x Reps Tempo Rest Notes

A1 Squat Jumps 30 Seconds AMRAP 30 Seconds

A2 Mountain Climbers 30 Seconds AMRAP 30 Seconds

A3 Power Push Up 30 Seconds AMRAP 30 Seconds

A4 Jumping Pullup 30 Seconds AMRAP 30 Seconds

A5 1 Leg Glute Bridge 30 Seconds each AMRAP 30 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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