5/11/22 Saturday Workout of the Dayy

Warm up

500m Bike

20 Dislocates

10 Passive active Hang

10 Squats

Metcon (40min Cap)

OPERATION: MAN DOWN

FULL MISSION PROFILE

Situation:

While on a FID (foreign internal defence) mission to train Afghani military in patrol tactics, your squad was contacted by a group of armed insurgents, wounding one of the Afghani soldiers. You were able to eliminate the initial threat, but more insurgents are on their way. The wounded man has a life-threatening gunshot wound to the leg, and while your medic has stabilized him for transport, he must get advanced medical care immediately if he is to live.

Objective:

Transport wounded teammate to medical aid station approximately 5 km in 40 minutes or less. Repel any enemy attacks along the way as quickly and efficiently as possible.

FMP WORKOUT

Note – This workout is intended to be performed with a partner.

4 Rounds of:

· Man 1 Carry Man 2 – 200m

· Both do 25 Push Ups

· Man 2 Carry Man 1 – 200m

· Both do 25 Push Ups

4 Rounds of:

· Man 1 Carry Man 2 – 200m

· Both do 25 Sit Ups

· Man 2 Carry Man 1 – 200m

· Both do 25 Sit Ups

4 Rounds of:

· Man 1 Carry Man 2 – 200m

· Both do 25 Squats

· Man 2 Carry Man 1 – 200m

· Both do 25 Squats

You have 40 minutes to get the wounded soldier to the aid station. Don’t waste time.

Cool down

1 Lap

cobra

up/down dog

pigeon

couch

childs pose

happy baby

calf

german hang