Saw this and liked it:

1) Take Responsibility for your own fitness.
Self Educate through professional reading, seminars, etc.
Stop “working out” and start “training”.
Make training a professional habit - not a burden. Not an afterthought.

2) Fix your diet.
Don’t eat crap.
Good nutrition doesn’t take rocket science. It takes discipline.

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FITNESS ATTRIBUTES OF A TACTICAL ATHLETE
1) High Relative Strength
2) High Work Capacity for Short/Intense Events
3) Stamina for multiple events over a long duration/stamina for a long event.
4) Mental Toughness
5) Durability for a long career.

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Front Squat:
3-3-3-3-3
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5 Push Press
5 OHS
5 Deadhang Deadlifts
5 Burpess
1 Prone rifle shot w/reload
1 kneeling Rifle shot w/reload
1 Standing Rifle Shot w/reload
1 Pistol Shot with Transition
250 M Row
5 Rounds