Casca is a former unit commander of the Band of the Falcon and an estranged companion of Guts.
Day 1: Upper
Day 2: Agility / Core
Day 3: Lower / Cardio
Day 4: Rest
Day 5: Upper
Day 6: Lower / Cardio
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day3 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Diamond Push ups 3sets | Bicycle Crunches 4sets | Hindu Squats 3sets | Diamond Push ups 3sets | Hindu Squats 3sets |
| Inverted Rows 3sets | Russian Twists 3sets | Walking lunges 3sets | Inverted Rows 3sets | Walking Lunges 3sets |
| Dips Negatives 3sets | Plank (Variations) 3sets | Side to Side Jumps 3sets | Dips Negative 3sets | Side to Side Jumps 3sets |
| Pull ups(or Progressions) 3sets | Agility Ladder Drills 3sets | High Jumps 3sets | Pull ups(or Progressions) 3sets | High Jumps 3sets |
| Max Hang 4sets | Hill Sprints 4sets 100m | Calf Raises 5sets | Max Hang 4sets | Calf Raises 5sets |
| Max Knee Push ups 3sets | L sit Max Holds 3sets | Run 3-5-10km | Max Knee Push ups 3sets | Run 3-5-10km |
*