Bodyweight Commando Workout

Dynamic Mobility Warm-up
Then:
Quad Press +
Table Top +
Leg Swoop +
Iranian Press-ups +
Quad Hops (add claps if you can) +
Springing Tripod +
Spinal Rock +
Screwing Press-ups
6 rounds – 30seconds per exercise – 60seconds rest between each round.
Then:
Animal Drills
Bear Crawls +
Chicken +
Tiger Crawls +
Wolverine
2 rounds – 45seconds per animal drill – 15seconds rest between each drill.
Then:
Cool down and Stretch

Tacfit Commando programme originally created by Coach Scott Sonnon.