live fire exercise

Live Fire Exercise

Live Fire Session“Pre-game Brief”

Warm Up Round (2 Rounds) 100 meter run Jumping Jacks x 10 (4 count) Windmills x 10 (4 count) Burpees x 3 Air squats x 5

Range (3 Rounds) 200 meter run 5 Burpees 25 ft lunges 10 - 35# Plate military press 10 Air squats

RangeRound #1 - Familiarization Fire (5 rds – Supported prone; 5 rds – Kneeling)Round #2 thru 4 – (5 rds – Supported prone; 5 rds – Kneeling)

Live Fire Session“Pre-game Brief”

PF

R

G

P

CR

MT

PN

Module Mastery Assessment (MMA)

“Where you at????”

Score ____ (20)

RechargeCode

Mind Tactics

Primal Fitness P-B Nutrition

Controlled Response

“Zone”

Purpose“Y”

Live Fire Session

Carb-up and Hydrate

Clear the mechanism; Aggressive imagery and Self talk; Reframe physical pain

Modulate appropriate Zones (Red/Yellow) – Breathing and muscle contraction

Form is key during functional fitness; Degrade due to fatigue

“Lead from the front” “Motivate those behind you”

“Don’t quit” “Reach down” “Draw strength from those around you”

N/A

Live Fire Session

RFI; Limit stimulants; eat less fattening foods

Calming imagery and self talk; reframe areas for improvement

Breathing and muscle relaxation; CR processing strategies & PMR assist with modulating to Green/White Zone

Keep stretching out through the day

“Lead from the front – Continue to improve” “Continue to push others to excel”

“Lean on fellow Warfighters for advice on improvements”

“Don’t stay up late” “Lay off the video games” “Wind down”

Questions???