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Military Muscle: The Test

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Time yourself each time you do this workout to help measure your fitness gains. While doing it, you should take rest as you need to. Stay hydrated, and it might be a good idea to have something to eat about 90 minutes before you start. Get some protein and carbs back into your body within 15 minutes of finishing.

1. 40 squat presses with kettlebells or dumbbells. Men, use 20 pounds; women, 15 pounds. From a standing position with weights at shoulder level, squat and touch a bench with your butt. As you rise, press the weights overhead.

2. 50 crunches. Feet in the air, knees at 90 degrees.

3. 20 box jumps. Use a 20- to 22-inch inch box.

4. 20 pullups. No kipping.

5. 1,000-meter row. If you don’t have access to a rower, do three sessions of the 25-meter run course listed above.

6. 10 horizontal pullups. Place a bar on a squat rack about 36 inches above the floor. Pull up to the bar until your chest touches.

Previous: Military Muscle: Try this killer compilation workout from Bob Thomas to start out 2014

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Retired Navy Cmdr. Bob Thomas has been our Military Muscle columnist since 2007. He’s the director of the Navy Wellness Center in Pensacola, Fla. He’s his base’s lead trainer, a wounded warrior program facilitator and the Navy nutrition counselor there. His special emphasis is on fitness for the military retired population. Find his Military Muscle columns here.

Sara Davidson

Sara Davidson is an ultrarunner and contributor to PT365. She's run 7 marathons and 32 ultramarathons -- including her first 100-miler. This fall she is training for the Marine Corps Marathon using our PT365 Run Plan. Reach her at sdavidson@gannett.com .