This 3 part training program provides specific day by day instructions for improving performance on the Physical Abilities and Stamina Test (PAST)
**WARNING** ALL breath holding is to be done on land only! Individuals are reminded to never practice holding thier breath in the pool or subsurface. Additionally, a qualified lifeguard must be present during any and all water training.
Days 1 - 7
https://drive.google.com/file/d/1l0snDh7itcuMB0YtyGdsCfwY4DN9flCf/view?usp=sharing
Days 8 - 14
https://drive.google.com/file/d/13-LUApIkaEImN9zCTOxvPAzVpaGLfThK/view?usp=sharing
Days 15 - 21
https://drive.google.com/file/d/1HnMM64tDuP3sMfCYMKIPNNU-tmJivwuS/view?usp=sharing

Hey I'm noticing that your links seem to lead to the same link which is days 15-21.
Thank you, fixed the problem.
Sir looking at the cals am I reading correctly that on DOT 2, I would do 21 burpees then 15 burpees then 9 burpees. Afterwards advance to next exeraise?
This course is very helpful but 21 days are not enough. According to the recommendation of WHO at least freshessays review three months are required to fit yourself and it is the correct way as well.
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