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  • Level 1

    • A) BENCH PRESS (BB/DB) 4X12
    • B1) ISO PUSHUP 3X5 @10s
    • B2) BAND BENT ROW 3 SETS
    • C1) CG PUSHUPS X10
    • C2) BAND RAISE X15
    • C3) SUITCASES X20
    • MAX ROUNDS 6 MINUTES
    • D) 100 YD SHUTTLES
    • MAX ROUNDS 7-10 MINUTES
  • Level 2

    • A) BENCH PRESS (1)5X10+ (2)5X5+ (3)8RM
    • B1) DB SPLIT SQUAT 4X8EA
    • B2) HURDLE HOPS 4X5
    • C1) KB PRESS X8EA
    • C2) KB SWING X12
    • C3) ALT. V UP X20
    • MAX RDS 6 MINUTES
    • D) BB COMPLEX X2-4 RDS
    • RDL X6
    • MUSCLE CLEAN X6
    • FRONT SQUAT X6
    • PUSH PRESS X6
    • FRONT RACK REVERSE LUNGE X6EA
    • BACK SQUAT X6
  • Level 3

    Active Recovery Day

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