F.M.P - OPERATION AVALANCHE - 12/12/09

FMP WORKOUT - OPERATION AVALANCHE

Wear a backpack or rucksack weighing 25-40 lbs.

Insert:

4 Rounds of:

Run 400 Meters
50 Squats
3 Rounds of:

Kettlebell Swing Breathing Ladder to 5 (use 35lbs or 53lbs KB) - SUB TO 50 K.B SWINGS

4 Rounds of:

Run 400 Meters
10 Burpees
3 Rope Ascents (or 50 Pull Ups)

4 Rounds of:

Run 400 Meters
25 Box Step Ups (each leg)
3 Rounds of:

Kettlebell Swing Breathing Ladder to 5 (use 35lbs or 53lbs KB) SUB TO 21 K.B SWINGS
4 Long Jumps (2 out and 2 back)
Exfil:

If your Insert was 50 minutes or less – Helo comes to you

If your Insert was 50 minutes to 1 hour – Run 800 Meters with Rucksack

CHEERS ROB

If your Insert was 1 hour or more – Run 1 Mile with Rucksack