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  • Level 1

    • A) SQUATS (BB/KB) 3X8
    • B1) DB/KB SPLIT SQUAT 3X10EA
    • B2) PULLDOWNS 3XMAX
    • (PULLDOWNS 3X25)
    • C1) RDL X8 (KB, BB)
    • C2) UNDERHAND PULLAPART X12
    • C3) VALSLIDE JACKNIFES X15
    • MAX ROUNDS 7 MINUTES
    • D) PROWLER HIGH DOWN LOW BACK (+50#)
    • MAX ROUNDS 7-10 MINUTES
    • (GOAL=4)
  • Level 2

    • A) SQUAT 5X8+ (LAST SET MAX REPS)
    • B1) DB CLEAN & PRESS 4X5EA
    • B2) MB CHEST PASS 4X6 (PARTNER)
    • C1) BB SNATCH GRIP DEADLIFT + SHRUG X5
    • C2) DB SHRUG X10
    • C3) FLUTTER KICK X15EA
    • MAX ROUNDS 6 MINUTES
    • D) SUPER LEG CHALLENGE
    • 1. SQUAT X20
    • 2. SQUAT JUMP X10
    • 3. LUNGE X20T
    • 4. SPLIT SQUAT JUMP X10T
    • MAX ROUNDS 5 MINUTES – GOAL 4+ ROUNDS
  • Level 3

    • A) SQUAT 3X10
    • B1) DEADLIFT 3X5
    • C1) DB CLEAN & PRESS 4X10
    • C2) MB SIDE LUNGE 4X10 EA
    • C3) PLANK TOE TOUCHES 4X10EA
    • D) TABATAS TABATA 1
    • A) KB SQUAT 4X:20+:10 REST
    • B) BW SPLIT SQUAT JUMP 4X:20+:10 REST
    • ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH
    • E) RECOVERY/STRETCH

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