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dude we leave the same date for boot camp

I dropped my mile time to 5:13. So my one and a half mile should be a good 7:40 and my 3 mile 18:00 or under. I leave for bootcamp in June. Hopefully I get to be a squad leader and get promoted after...

Run 6 out of 7 days out of the week. For flex arm
Do negatives which is your flex arm hang and slowly coming down. If you can go to a gym I would recommend lat pull down with your own body weight....

1st IST
14 pull ups
8:06 1-1/2 mile run
57 Crunches

Latest IST
17 pull ups
7:56 1-1/2 mile run
80 Crunches