PT Plan Mon Mar 9th 2009 (Cardio Endurance)

4 MAR 2009 PT
Time: 0630
Location: Adams Field
Uniform: Grey Army Shirt, Army Shorts, Reflective Belt
Type: Cardiovascular Endurance PT

Concept of Operations:

The focus of this session will be cardio endurance. Thus, the formation will break
out into ability groups based on your March APFT run times.
"Alpha" 12-13:45 Overman
"Bravo" 13:45-14:30 Thomas
"Charlie" 14:30-15:00 Ward
"Delta" 15:00-16:00 Ciarrocchi
"Echo" 16:00-18:30 Stickney/Ureno

Each group will warm up with 2 minutes of in place jogging.
Each group will make one lane of Adams field and do suicide runs (distances of 5m, 10m, 15m, and 20m, marked by cones)
Then, each group will do a circuit of PT consisting of the following:

1 Jog one lap as an ability group around Adams field.
2 Do a set of 8 count push-ups. 15 for males. 10 for females.
3 Rest for 1 minute in the roach resting position
4 Jog another lap
5 Do mountain climbers in cadence. 30 for men. 25 for females.
6 Rest for one minute in the superman resting position.
7 Jog another lap
8 Do The side-straddle hop in cadence. 50 for males. 40 for females.
9 Rest in the plank position for two minutes
10 Jog one more lap
11 Do the windmill in cadence. 25 for all groups.
12 At this time the groups will jog over to the track.
They will begin on and off runs. 60 seconds on, 2 minutes off, until 0718 and then jog/return to Adams field.

Timeline:

0630 - Fall in and accountability
0632 - Receive formation and begin stretching
0640 - Formation will break out into 5 running ability groups.
0653 - Ability groups will begin circuit cardio workout
0720 - Begin cool down stretch and AAR
0725 - Turn over to PSG, PL
0730 - Dismissal from PT