Fitness

P.T. Week 10 (Final Week)

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This is the last week of physical training for our 2016 crew leaders. As of now, they are working on their USFS S-212 chainsaw certification, but when they get back this will be their last week under the fitness wing of the WCC.

Those outside the WCC, please write in the comments or email us if you want this program to continue. Most importantly, thank you for your interest. Now get back to work and remembers to volunteer for your country.

To Finish by the Week’s End

100 push-ups a day

10+ pull-ups a day

2:45 time standard plank

Stand on top of a high point/summit near you

56 hours of sleep

21 liters of water

 

This Week’s Routine: 3 or 4 times a week

30 push-ups

30 air squats

30 sit ups

10 Burpees

10 Corkscrews (abs)

30 Push-ups

30 Mountain climbers

30 Flutter kicks

10 Burpees

20 Alternating toe-to-finger touch

30 Push-ups

30 Star jumps

20 Crunches

30 Push-ups

30 Plyo-lunges

30 Hello Dollies

10 Burpees

15 Leg lifts

As many pull as your can do, 3 times

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