At home training, I have a quality adjustable dumbbell set, a LC-1 ALICE Pack and a road bicycle to utilize.

Day 1

2 minutes/pause 1 minute x 10 Heavy Bag
DB Decline Press: 3x8
DB Flat Press: 3x8
DB Incline Press: 3x8
Straight-Arm DB Pullover: 3x10
DB Triceps Extension: 4x8
Decline Push ups: Failure
Wide Arm Push ups: Failure


Day 2

Front Lunges: 2x50
Jump Squats: 5x20
Ruck Squats: 4x25
Calf Raise: 4x25


Day 3

Chin-Up: 4x10+
Romanian DB Deadlift: 4x10
Good Mornings: 3x10+
Double-Arm Bent-Over DB Row: 4x10
DB Incline Row: 4x10
DB Shrugs: 4x10
Neck Bridges: 4x12
DB Curls: 3x8
2 minutes/pause 1 minute x 10 Heavy Bag


Day 4

Whiskey Shots 4x5
Force march with 45-pound rucksack, 3 miles in 45 minutes (along road) or 1 hour if cross-country.
*bring 2 quarts of water spiked with the BCAA product Xtend.


Day 5 Ab Circuit

Ab Roller: 20
Weighted Leg Raise: 15
Weighted Situps: 25
DB Side Bend: 20 each side
Jacknife Situps: 20
Side Crunch: 25 each side
Repeat 2x


Day 6

2 minutes/pause 1 minute x 10 Heavy Bag
Pushups /w Ruck: 4x10
DB Press - Neutral Grip: 3x10
Flat DB Chest Fly: 3x10
Incline DB Chest Fly: 3x10
Decline DB Chest Fly: 3x10
Reverse Grip Tri Dip: 3x20
Tri Kickback: 3x10


Day 7

DB Front Lunge: 3x30
Jump Squat: 2x50
Heavy Ruck Squat: 4x15
DB Step Ups: 3x8
DB Calf Raise: 4x25


Day 8

Pullups: 4x10+
Neck Bridges: 4x12
Romanian DB Deadlift: 4x10
Kroc Rows: 3x8
Upright Row: 3x8
Alternating Front/Lateral DB Raise: 4x16
DB Shrug: 4x6
DB Military Press: 4x8
2 minutes/pause 1 minute x 10 Heavy Bag


Day 9

*Ab Circuit from Day 5
DB Concentrated Curl: 2x6
Altnernated DB Curl: 2x8
DB Preacher: 2x8
DB Supination Grip Incline Curl: 2x8
Weighted Dips: 4x10
Kickbacks: 3x8
Lying Pronation Grip Tri-Extension: 3x10
Reverse Grip Tri-Pulldowns: 3x10


72 hours rest... kind of

Day 1
10 mile bike ride or forced march with 45lb rucksack, 5 miles in 1 hour and 15 minutes (along the road) or 1 hour and 40 minutes (cross-country).
*bring 2 quarts of water spiked with the BCAA product Xtend.


Day 2
Burpees: 2x2 minutes
Front (pushups, 40sec.), Back (flutterkicks, 40sec.), Go (run in place, 40sec.): 2x2 minutes
Jump Squat: 2x60 seconds
Tuck Jump: 2x60 seconds
2 mile run: 12-14 minutes

Day 3

Whiskey Shots 5x5
2 minutes/pause 1 minute x 10 Heavy Bag

BACK TO THE BEGINNING AGAIN.



Thanks
for
reading.