5-Day Tower Week:

  1. Day 1 – 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, flutter kicks, the side straddle hop, and the steam engine; followed by a 3.2-mile ability group run (AGR) (ground track) or a 3.2 (1 APR to 30 SEP) or 4-mile (1 OCT to 31 MAR) “off-track” company run at a 9:00 minute/mile pace (+/- 15 seconds).
  2. Day 2 – 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, knee bender, turn and bounce, and the flutter kick; followed by a 3.2-mile ability group run (AGR) (tower track) or a 3.2 (1 APR to 30 SEP) or 4-mile (1 OCT to 31 MAR) “off-track” company run at a 9:00 minute/mile pace (+/- 15 seconds).
  3. Day 3 (by PLTs):
    1. PLTs 1 and 2: Circuit training – 3 x laps @ 10 reps each station including the 4-count push up, the side straddle hop, the supine bicycle, the ski jumper, flutter kicks, wide-arm push-ups, the knee bender, and the leg spreader.
    2. PLTs 3 and 4: PLFs will be conducted by the PLTs executing the 250’ free tower.
  4. Day 4 – Repeat day 3 schedule (flip PLTs).
  5. Day 5 - 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, knee bender, turn and bounce, and the flutter kick; followed by a 3.2 (1 APR to 30 SEP) or 4-mile (1 OCT to 31 MAR) “off-track” company run at a 9:00 minute/mile pace (+/- 15 seconds).

4-Day Tower Week:

  1. Day 1 – 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, flutter kicks, the side straddle hop, and the steam engine; followed by a 3.2-mile ability group run (AGR) (ground track) or a 3.2 (1 APR to 30 SEP) or 4-mile (1 OCT to 31 MAR) “off-track” company run at a 9:00 minute/mile pace (+/- 15 seconds).
  2. Day 2 (by PLTs):
    1. PLTs 1 and 2: Circuit training – 3 x laps @ 10 reps each station including the 4-count push up, the side straddle hop, the supine bicycle, the ski jumper, flutter kicks, wide-arm push-ups, the knee bender, and the leg spreader.
    2. PLTs 3 and 4: PLFs will be conducted by the PLTs executing the 250’ free tower.
  3. Day 3 – Repeat day 2 schedule (flip PLTs).
  4. Day 4 - 15 min. warm-up* (rotation and stretching); 4 sets each (1 min., 45 sec., and 30 sec. defines a set) of core exercises such as the push up, knee bender, turn and bounce, and the flutter kick; followed by a 3.2 (1 APR to 30 SEP) or 4-mile (1 OCT to 31 MAR) “off-track” company run at a 9:00 minute/mile pace (+/- 15 seconds).

* Warm-up exercises include but are not limited to the neck rotation, arm/shoulder rotation, hip rotation, abdominal stretch, overhead arm pull, thigh stretch, hamstring stretch, calf stretch, groin stretch, and the hip/back stretch.