text: Holistic Health and Fitness Schedules
  * Landmine Drill 1.
  * Guerilla Drill.
  * Army Water Survival Training.
  * PMCS.
  14-41. Soldiers in OSUT (Black and Gold Phases) add following drills and activities:
  * Free Weight Training Core (known as FWC) exercises:
   Front Squat.
   Back Squat.
   Deadlift.
   Bench Press.
   Incline Bench.
  * Free Weight Training Assistive (known as FWA) exercises:
   Sumo Deadlift.
   Heel Raise.
   Bent-Over Row.
   Single-Arm Bent-Over Row.
   Upright Row.
   Overhead Push-Press.
   Bent-Arm Lateral Raise.
   Shrug.
   Pull Over.
   Overhead Triceps Extension.
   Biceps Curl.
   Weighted Trunk Flexion.
   Weighted Trunk Extension.
  Table 14-9. AIT physical training schedule (14 Weeks)
  Session AIT Week 1 Uniform
  Preparation: PD (10 reps), HSD, 4C
  1-1 Activities: 1MR for time for AGR assignment; AGR x 1 mile
  Recovery: RD (20 secs)
  Preparation: PD (10 reps), HSD, SSD
  1-2 Activities: STC (3 rounds in 32 min) ACU
  Recovery: RD (20 secs)
  Preparation: Walk (10 min)
  1-3
  Activities/Recovery: PMCS INSTRUCTION
  Preparation: PD (5 reps), HSD, MMD1 & MMD2
  1-4 Activities: AGR 20 min or RR for 20 min, release after 5 min
  Recovery: RD (20 secs)
  Preparation: PD (10 reps), MDL warm-up
  1-5 Activities: practice ACFT
  Recovery: PMCS
  Preparation: PD (10 reps)
  1-6 Activities: GD INSTRUCTION ACU
  Recovery: RD (20 secs)