WARM-UP: CADETS randomly choose an exercise. Perform 10-15 REPS of each exercise they choose. Go through 6-8 exercises depending on the type and condition of the class.

EXERCISES: FORM two lines with the cadets. Front row facing the back row.

These exercises will be partner assisted:

1 Minute Each Exercise each person.
Partner: Person assisting
Exerciser: Person doing the exercise

1) Push-Up - Partner stands above or beside exerciser with their hands lightly on their backs. Partner provides slight resistance to exerciser - After 1 minute, partners switch.  If cadets aren't strong enough to support resistance, have one person do push up sags while the other does push ups, then have them switch exercises.
2) Leg Lifts - Partner stands, feet shoulder width apart. Exerciser lays on back, and grabs partner's ankles for support. Exerciser lifts legs up as in standard leg lift. Partner pushes legs back down to the ground as they come up. - Switch after 1 minute
3) Military Press - Partner stands, exerciser sits with back to partner with arms above head. Exerciser grabs hands with partner. Exerciser performs presses up and down as partner provides resistance. Switch after 1 minute
4) Sit-Ups - Partner holds feet for exerciser while they perform sit ups. Switch after 1 minute.
5) Biceps/Pulldowns - Positions are the same as in Military press except standing person will try to pull up as if doing bicep curls, and sitting person will be pulling down as in a lat pull down. Provide appropriate resistance each way so that exercise is smooth and fluid.
6) Crunches - Lie down in regular crunch position with your hands behind or beside your head and your elbow pointed up. Your partner will be standing so that they are straddling your head.  Crunch up to the top position. At this point, your partner will pull back on your elbows while you resist the pull and try to stay crunched. This will give you a negative crunch movement.

Water break

Sprint intervals for 15 minutes using following protocol:
1 min of sprints at a 9/10 intensity, then 1 min of rest.

COOL DOWN - Stretch Out.