run 1/2 mile
20 box jumps @ 24 inch box (or step ups)
20 wall ball shots @ 20 pound ball
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*you can make a wall ball with a basketball and sand. If no wall ball do burpees.
We like the book Breaking BUD/S: How Regular Guys Can Become Navy SEALs. This will give you a good idea of what it is like to train to become a Navy SEAL.
How can I find out more info about joining the Navy?
Look here http://www.navy.mil/