COMMANDO MISSION WALL CHART NECK CIRCLE NECK TILT NECK ROLL SCAPULAR ROLL ARM SCREW DOUBLE ARM FIGURE 8 ELBOW CIRCLES AND FIGURE 8 WRIST CIRCLE FINGER HAND ROLL THORACIC FLEXION - EXTENSION THORACIC LATERAL GLIDE AND CIRCLE PELVIC ROTATION AND TILT HIP CIRCLE AND HURDLE KNEE CIRCLE ANKLE CIRCLE NO INTENSITY DAY STRAIN PREVENTION PROGRAM 10-20 REPETITIONS / DIRECTION KNEELING NECK POSITIONS KNEELING SIDE BEND KNEELING SPINAL TWIST SEATED FORWARD FOLD SEATED SPINAL TWIST SHIN LUNGE DOWNWARD FACING DOG UPWARD FACING DOG PIGEON SHOULDER BRIDGE WIND REMOVING POSITION CORPSE LOW INTENSITY DAY STRESS CONVERSION PROGRAM 60 SECONDS / POSITION MODERATE/HIGH INTENSITY DAY GUARD CIRCLES PRONE WORM SIDE THREAD CIRCLE ONE LEG RUNNER 3 POINT COSSACK BELT FIGURE 8 HURDLER SPINAL ROCK MONKEY LUNGE 3 LEG DOG PLANK PULL BOMBER REAR SIT THRU PUSHUP EXT SIT THRU 3 LEG SHINBOX GUARD SPIN SHINBOX FROG CAMEL SIDEBEND ELBOW DOWNDOG SHIN LUNGE SIDE ANGLE CROSSBOW ONE ARM LOCUST CORPSE WORKOUT 8 SETS OF: 20 SECONDS EXERCISE 10 SECONDS REST 1 MINUTE REST BETWEEN DRILLS COOLDOWN 60 SECONDS / POSITION WARMUP 60 SECONDS / MOVEMENT