Centurion
50 Ankle Jumps
25 Depth Jumps
1min. BBell Duck Walk
75 Calf Raises
25 Pike Jumps
25 Tuck Jumps
1min. BBell Duck Walk
100 Speed Squats
A Centurion was a professional officer in the Roman army, most often in command of a Century, which was about 80 men (originally they were comprised of 100 men, thus the term "century.").
Comment
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Comment by The Cadre on February 11, 2011 at 2:54pm -
Just posted a video demonstrating ankle jumps (you might also see calf jumps, read the same thing here)
Depth jumps are from a mat, bench or something similar- you hop down and "rebound" back up
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Comment by Patrick Whitty on February 11, 2011 at 2:20pm -
I ask because I'm doing the TACP prep guide. I'm currently on the fourth phase (I've subbed a few different days doing different things etc but have stuck to it pretty well).
I'm going to skip this work out and save the run/ruck workout of phase 4 for tomorrow when I have more time/space to get it done. I'm going to do day 1 of phase five today.
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Comment by Patrick Whitty on February 11, 2011 at 2:19pm
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So this might seem like alot of questions but:
what are ankle/depth/pike/tuck jumps? I think i know what tuck jumps are but cant hurt for clarification.
also, whats a sub and or weight for the 1min duck walk if i don't have room for the exercise.
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