Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 313 views

    Marine Special Forces Workout

    Uploaded by

    joeblow1118638
    This document outlines a 24-step workout routine consisting of bodyweight exercises like pushups, air squats, crunches, burpees, and pullups. It provides the number of repetitions for each exercise and concludes with instructions to perform a maximum number of dead-hang pull-ups, 2-minute timed sit-ups, and chin-ups.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Marine Special Forces Workout

    Uploaded by

    joeblow1118638
    313 views1 page
    This document outlines a 24-step workout routine consisting of bodyweight exercises like pushups, air squats, crunches, burpees, and pullups. It provides the number of repetitions for each exercise and concludes with instructions to perform a maximum number of dead-hang pull-ups, 2-minute timed sit-ups, and chin-ups.

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document outlines a 24-step workout routine consisting of bodyweight exercises like pushups, air squats, crunches, burpees, and pullups. It provides the number of repetitions for each exercise and concludes with instructions to perform a maximum number of dead-hang pull-ups, 2-minute timed sit-ups, and chin-ups.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    313 views1 page

    Marine Special Forces Workout

    Uploaded by

    joeblow1118638
    This document outlines a 24-step workout routine consisting of bodyweight exercises like pushups, air squats, crunches, burpees, and pullups. It provides the number of repetitions for each exercise and concludes with instructions to perform a maximum number of dead-hang pull-ups, 2-minute timed sit-ups, and chin-ups.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    MARSOC Short Card 0. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21.

    22. 23. Max set of chin-ups 30 Push-ups 30 Air squats 30 Crunches 10 Burpees 10 Windmills 30 Push-ups 30 Mountain climbers 30 Flutter kicks 10 Burpees 10 Cherry pickers (4-count) 30 Push-ups 30 Star jumpers (or jumping jacks) 30 Back Extensions (supermans) 10 Burpees 10 Chain breakers 30 Push-ups 30 Lunges 30 Hello dollies 10 Burpees 10 Trunk twists 3 Max sets of dead-hang pull-ups or flexed-arm hangs Max set of Marine sit-ups (2 minutes timed) Max set of chin-ups

    You might also like