Is a former Second Generation Company lieutenant of the Special Fire Force Company 8 ,
Day 1: Full Body / Martial Arts
Day 2: Lower / Endurance
Day 3: Rest
Day 4: Full Body / Martial Arts
Day 5: Upper / Core
Day 6: Lower / Endurance
Day 7: Rest
Beginner: 5-8 reps | Intermediate: 10-12 reps | Advanced: 15-20 reps
| Day1 | Day2 | Day4 | Day5 | Day6 |
|---|---|---|---|---|
| Warm Up | Warm Up | Warm Up | Warm Up | Warm Up |
| Narrow Stance Squats 3sets | Bulgerian Split Squats 3sets | Narrow Stance Squats 3sets | Diamond Push ups 3sets | Bulgerian Split Squats 3sets |
| High Pull ups 3sets | Wall Sits 3sets | High Pull ups 3sets | Inverted Rows 3sets | Wall Sits 3sets |
| Chest Dips 3sets | Mountain Climbers 3sets | Chest Dips 3sets | Bar Dips 3sets | Mountain Climbers 3sets |
| Heavy Bag 25min | High Jumps 3sets | Heavy Bag 25min | Tucked Leg Pull ups 3sets | High Jumps 3sets |
| Advanced Movement Drill 20 min | Run 3-5-10km | Advanced Movement Drill 20 min | Crunches 5sets | Run 3-5-10km |
| Single-Step Advanced Footwork Drill | Calf Raises 5sets | Single-Step Advanced Footwork Drill | Hanging Leg Raise 4sets | Calf Raises 5sets |
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