Warm up then,

200 meter track sprints with 20lb vest x4 every 1:30 on the 1:30
200 meter track sprints with 20lb vest x2 every 1:00 on the 1:00
200 meter track sprints with 20lb vest x2 every 45 sec on the 45 sec
200 meter track sprints with 20lb vest x2 every 1:15 on the 1:15

P.T. pad work: Push up's, Abdominal work, Burpees, Tri's, plank holds, Air squats.. 20lb vest

Trainees no vest, Tac staff only