The following is a standard Pre-SOF morning PT to keep the edge of your knife sharp.  Recommendations  are as follows:

  1. Don’t rush through exercises – adopt a nice even flow in each set and don’t give up.
  2. Go all the way through the workout without breaking sets up.  You can take a short breather between exercises, but not during a set.
  3. Keep your head up and your eyes open.  Stay mentally tough – especially when the pain starts to make you want to take a break.

The entire workout should take no more than 1 hour.

Warm Up

  • 50 Four Count Jumping Jacks
  • Hamstring Stretch 1 Minute each side
  • Ankle rotations 20 each way
  • 10 Trunk Rotations – 5 each way
  • 10 four count windmills
  • 10 Cherry Pickers

Workout

Phase I – Complete 2 Rounds

  • 25 Push Ups
  • 10 Up/Back/Over
  • 25 Push Ups
  • 10 Press Press Flings
  • 25 Push Ups
  • 10 Hi Jack Hi Jill
  • 25 Sit Ups
  • 30 Seconds Cobra Stretch
  • 25 Sit Ups
  • 10 Trunk Bending fore and aft
  • 25 Sit Ups
  • 10 Trunk Rotations – 5 each way

Phase II – Complete 2 Rounds

  • 20 Tricep Push Ups
  • 40 four count Flutter Kicks
  • 20 Dive Bomber Push Ups
  • 40 four Count Flutter Kicks

Phase III – Complete 2 Rounds

  • 25 four count Lunges
  • 25 Squats
  • 25 four count Sitting Flutter Kicks

Phase IV

  • 50 Eight Count Body Builders
  • 5 Sets of 10 Dead Hang Pull Ups

Cool down jog and stretch