TUESDAY:
2 mile run (fast), followed by (until failure): Marine press ups, close arm press ups, wide arm press ups.
WEDNESDAY:
2 mile run (fast), followed by: 40 press ups, 3 sets of 10 leg raise ab crunches (3 second hold)
THURSDAY:
(Found a training buddy, someone else going into the RAF)
Cardio: approx. 4 mile run (steady state), with 50-100M sprints every so often, 15 pull ups + 5 chin ups on goal crossbars, 10 tricep dips on parallel bars.
Strength: 30 half sits (3 sets) - 30 press ups (5 sets) - 30 elbow to knee (3 sets) - 20 tricep dips (5 sets) - 30 knees to chest (5 sets) - 12 side elevations with dumbbells (3 sets) - 10 leg raise ab crunches, 3 second hold (3 sets)
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