COMMANDO MISSION WALL CHART

NO INTENSITY DAY
STRAIN PREVENTION PROGRAM 10-20 REPETITIONS / DIRECTION

LOW INTENSITY DAY
STRESS CONVERSION PROGRAM 60 SECONDS / POSITION

MODERATE/HIGH INTENSITY DAY
GUARD CIRCLES

NECK CIRCLE NECK TILT NECK ROLL SCAPULAR ROLL ARM SCREW DOUBLE ARM FIGURE 8 ELBOW CIRCLES AND FIGURE 8 WRIST CIRCLE FINGER HAND ROLL THORACIC FLEXION EXTENSION THORACIC LATERAL GLIDE AND CIRCLE PELVIC ROTATION AND TILT HIP CIRCLE AND HURDLE KNEE CIRCLE ANKLE CIRCLE

KNEELING NECK POSITIONS KNEELING SIDE BEND KNEELING SPINAL TWIST SEATED FORWARD FOLD SEATED SPINAL TWIST SHIN LUNGE DOWNWARD FACING DOG UPWARD FACING DOG PIGEON SHOULDER BRIDGE WIND REMOVING POSITION CORPSE

WARMUP
60 SECONDS / MOVEMENT

PRONE WORM SIDE THREAD CIRCLE ONE LEG RUNNER 3 POINT COSSACK BELT FIGURE 8 HURDLER SPINAL ROCK

WORKOUT
8 SETS OF: 20 SECONDS EXERCISE 10 SECONDS REST 1 MINUTE REST BETWEEN DRILLS

MONKEY LUNGE 3 LEG DOG PLANK PULL BOMBER REAR SIT THRU PUSHUP EXT SIT THRU 3 LEG SHINBOX GUARD SPIN

SHINBOX FROG CAMEL SIDEBEND

COOLDOWN
60 SECONDS / POSITION

ELBOW DOWNDOG SHIN LUNGE SIDE ANGLE CROSSBOW ONE ARM LOCUST CORPSE