Name: Playbook - The Agoge - Session 4 (AM)
Uploaded: 2022-10-16T05:32:26.979Z
Duration: 45 min
Description: Session 4 (AM)

- Pull Up (Pull ups should be performed in accordance with USMC standards. If you are unable to perform the prescribed pull ups, the remainder can be assisted with bands. Rest interval should be equal to the amount of time it takes to perform the first set of pullups. Perform each rep as quickly and as explosively as possible)

Ruck

- Using a pronated grip, grasp the pull bar with a slightly wider than shoulder width grip
- Take a deep breath, squeeze your glutes and brace your abs
- Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats
- Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions

**Pull ups should be performed in accordance with USMC standards. If you are unable to perform the prescribed pull ups, the remainder can be assisted with bands. Rest interval should be equal to the amount of time it takes to perform the first set of pullups. Perform each rep as quickly and as explosively as possible.**

Pull-ups

1 Mile Ruck (Under 15min)

35lbs Ruck
Full Cammies

No Running but move with a purpose.

Ruck

Session 4 (AM)

It was Great hopefully this will help me get in the polish parachute regiment

Dawid

Brandon Crawford

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Session 2 (PM)

Session 3

Session 4 (PM)

Session 5

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Session 8 (PM)

Session 9

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Session 10 (PM)

Session 11

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Session 20 (AM)

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Session 21

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Session 23

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Session 32 (AM)

Session 32 (PM)

Session 33

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Session 34 (PM)

Session 35

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Session 38 (AM)

Session 4 (AM)

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