Marines – Combat HITT Workout (5)

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Movement Prep :
Frontal Leg Swings 1 set 10 reps
Stationary Squat 1 set 10 reps
Trunk Circles 1 set 10 reps
Crab Walk 1 set 20 Yds
Bear Crawl 1 set 20 Yds
Spiderman 1 set 20 Yds
Thrusts 1 set 15 reps
Jump Thrust 1 set 15 reps
Frog Thrust 1 set 15 reps
Straight Leg Shuffle – 50% 1 set 20 Yds
Back Peddle Reach 1 set 20 Yds
Straight Leg Shuffle – 100% 1 set 20 Yds

Max. Speed:
Straight Leg Shuffle to Sprint 3 sets 40 Yds 30 sec. rest
Sprints 4 sets 40 Yds 60 sec. rest.
NOTES: Speed drills can be performed as a circuit or stand-alone exercises

Strength and Power:
Kettlebell Swing 2 sets time 25 sec. rest 25 sec.
Frog Jumps 2 sets time 25 sec. rest 25 sec.
Push-Up Hands Out 2 sets time 25 sec. rest 25 sec.
TRX Lunge 2 sets time 25 sec. rest 25 sec.
TRX Row (Single Arm) 2 sets time 25 sec. rest 25 sec.
Med Ball Single Leg Woodchoppers 2 sets time 25 sec. rest 25 sec.
TRX Pike 2 sets time 25 sec. rest 25 sec.
NOTES: Exercises should be conducted as a circuit

Flexibility:
Cross Body Stretch
Upper Back Stretch
Hip Flexor Stretch
Triceps Stretch
Glute Stretch
NOTES: 2 Sets of each exercise. Hold for 30 Sec.
each

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