Modified Assault (Knee-Friendly)

If you have knee pain/issues during exercise, here is a Modified Assault Workout that's easier on the joints for you to do during FF30X Phase #3.

Modified Assault: Same 20/10/20/10...format with shooting between 4 and 7 rounds in an hour. 

• Exercise #1: 20 KB Swings
• Exercise #2: 10 Straight/Stiff-Legged Deadlift to High Pull
• Exercise #3 20 Mountain Climbers
• Exercise #4: 10 Curl to Press
• Exercise #5: 20 Modified Sumo Squats
• Exercise #6:10 Rows
• Exercise #7: 20 Push-ups

In terms of the Full Metal Jacket, two simple swaps are all that you need. Front Squat==>Modified Sumo and Deadlifts==>Straight/Stiff-Legged versions...and that's it! But remember, the weight used should for all strength routines should be heavier than your MRTs!

As always, if you experience ANY pain during these motions please stop exercising. Don't push through pain that feels like it's from an injury. Muscle burning is fine, but we need to make sure you're not causing damage.

And remember, please consult with your doctor to get medical advice on your specific situation. This substitution workout is simply a suggestion for informational purposes only - not a direct recommendation for you.