Good Practice for Bottom Field & Gym Test 2

[daywalker]

I got this training sheet from my AFCO. It wasn't an offical sheet but just one the CPO gave me!

It really helped me in preparation for Bottom field and Gym test 2 so give it a try!

First do a steady run for 1.5-3 miles.

Then PYRAMIDS.

Mark out a course 1 x Start line, 5 metre line, 10 metre line & 15 metre line.

1. Sprint from the start to 5m line, touch ground and return to start, touch ground.

2.Sprint to 10m, touch ground, sprint to start, touch ground.

3.Sprint to 15m, touch ground, sprint to start, touch ground.

4.Sprint to 10m, touch ground, sprint to start, touch ground.

5.Sprint to 5m, touch ground,sprint to start, REST 30 secs

Repeat the Pyramid but at each distance mark do 10 PRESS UPS. Take 30 secs rest then repeat but at each distance mark do 20 CRUNCHES. Take 30 secs rest then repeat but at each distance mark do 5 STAR JUMPS (touching ankle ones).

Do 3 sets of these in total with 1 minute rest between each set!

Give it a go!

[minimac]

OH MY GOD the pain in my body is unbelievable.

Mental Note: Don't try things before you are ready for them!

T

[daywalker]

have you had a go at it minimac?

[The JaCkAl]

It sounds pretty full on...Sort of thing I do down at boot camp circuit training....I'll try it with my Iron vest on...