Day 1 Movement Preparation Workout 3.0 mile run Set of 8 rounds Push-ups 25 reps Squat Thrusts 25 reps Sit-ups 25 reps Mountain Climbers 25 reps 100 yd. run Post-workout…

Foam Roller  GPS or pedometer to measure running Band for stretching Running shoes Pull up band Hand Gripper 25 pound dumbbells or kettle bells for farmer’s carry (one side each)

Calf Calf (Roller) Glute Groin Groin (Roller) Hamstring Hamstring (Roller) Hip External Rotator Hip Flexor IT Band IT Band (Roller) Lats Middle and Upper Back Middle Back Post-…

Ankles-Hips-Shoulders Starting Position: Left knee bent at 90 degrees, with foot flat on the ground. Right knee is on the ground with foot flexed and arms down at your side. Lean forward…

Nutrition The 10 week program is intense. It requires that you eat properly in order to perform well. The goal is that you experience success with good eating habits and adopt them into your…

Sheriff Human Resources screens all applications and supplemental information to identify qualified candidates. After screening, the more qualified candidates will be referred to the next step in the…

Day 1 Movement Preparation Workout 1.5 mile run Set of 3 rounds Pull-ups 8-10 reps Crunches 30 reps Burpees 25 reps Rest 2:00 Set of 5 rounds Front Plank :30-1:00 hold…

Daily Workouts Access the daily workouts by selecting the Week and day. Workout Structure Most days will consist of a warm-up (movement preparation exercises); a whole-body activity (running…

Table of Contents: [Santa Ana Region] Acronyms Executive Summary Certification Page: [Santa Ana Region] Section C-1: Introduction Section C-2: Program Management Section C-3: Plan…

OC Parks staff members help preserve Orange County's parks in perpetuity for the recreation, education and inspiration of all visitors. Any ongoing recruitments are posted on the County of Orange…