Half mile walk to the gym (to and from, every day)
Yes/no's, Neck, arm, shoulder, trunk, hip circles, leg swings (side/side, front/back), hand walk-outs, to scap push ups to roll over to hip bridge. See video.
5x135 squat (to warm up crappy knees)
Seated box jumps 5x3 between warm up sets of DL
Neck harness 30 rep sets, 1 left/1right/1 center
I stopped the DL set pretty short due to my conditioning. It was fairly easy and felt fast and clean.
quick warm up
5 sets 3 @335
10x15sec work/45 sec active rest sprints on treadmill @ max incline and 8.0 speed. Active rest was a set of 10 hammer curls. 100 total curls. 5 min cool down walk and stretch.
These sprints are the closest thing I can get to hill sprints until I get home. They will suffice for now.
Walk and warm-up (usually same warm up as lower training days add banded shoulder tornados and pull aparts.)
Chins: 3 sets 5 for warm up.
Again, easier last set but I still feel like I'm slightly getting stronger if not maintaining this cycle. My numbers will hopefully jump next cycle when I start to push my reps on the final sets again.
Chins were performed throughout all sets with BW+35lbs did 30 total reps
T-bar row with squeeze at the top 2 sets 20 @2 plates
OH! Also mixed in a ton of GHR. I am not sure, but I think today was the first time the GHR was in the gym... I have never seen it before and I tripped over it twice before I noticed what I was walking around.
Weighted walk (60 lb) for 40 minutes.
Here's a random video from my pre-deployment training. We take things VERY seriously!