Conditioning:
run 1 mile
then
5 rounds
20 push ups
20 sit ups
20 squats

finish with a 1 mile run

Rest day

foam roll and recover

next three days are going to be a little extra long

Strength: bench press 5 sets for 3 reps
              take 3 warm up  sets before starting
Conditioning: run 1.5 miles as fast as possible.

record your time to comments

Strength: back squat 5 sets at 3 reps

Conditioning: 4 x 400 meter run with 2 minutes rest after each run

Strength: shoulder press 5 sets for five reps
              this is a standing strict shoulder press, no dipping or bending the knees

Conditioning: as many rounds as possible in 20 minutes:
                     5 pull ups
                    10 push ups
                     15 air squats


post load and rounds into comments

Strength: bench press 5 sets for 5 reps
              take 3 warm up sets before starting, keep feet and shoulders down on floor and bench

Conditioning: 4 x 400 meter run  (0.25 miles)
                     rest 2 minutes
                    this should be full out sprints, warm up before starting

Post weight and times to comments

Strength: back squats 5 sets for 5 reps.

be sure to take 3-4 warm up sets before counting your first set.
hips should be below the knee, full squat!

Conditioning: 10-9-8-7-6-5-4-3-2-1 reps of:
                     push ups
                     sit ups

do 10 push ups, then 10 sit ups, 9 push ups, 9 sit ups, etc

get a timer and record your time to comments

this should be PT standard movements.

Welcome, and Thank you for visiting our site!

My name is Craig Descoteaux and I will be programming a free strength and conditioning blog for those soliders that would like to increase their PT score.

This site is completely free to use and share, your particiaption and feedback is highly encouraged.

Please, feel to free to comment and post your results so we may collect the data and adjust the programming on a monthly basis.

Good luck!