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  • LEVEL 1

    • A) KB TEMPO SQUAT 3x10 (5/3/5/X)
    • B1) TEMPO SPLIT SQUAT 3X10 (5/1/5/X)
    • B2) TEMPO PULLDOWN 3X10 (5/1/5/X)
    • C1) PLANK TRANSITION X10
    • C2) MB RUSSIAN TWIST X15EA
    • C3) TOE TOUCHES X20 - MAX ROUNDS 6 MINUTES
    • D) 100 YD SHUTTLES – MAX ROUNDS 7-10 MINUTES
  • LEVEL 2

    • A) SQUAT 5X10+ (LAST SET MAX REPS)
    • B1) DB INCLINE BENCH PRESS 4X12
    • B2) MB OVERHEAD THROW 4X6 (918 POWER WALL)
    • C1) BB SNATCH GRIP RDL X8
    • C2) KB SA ROW X12 EA
    • C3) KNEELING CRUNCH X20 (918 POWER WALL) MAX RDS 6 MINUTES
    • D) TABATAS 1 – 20s WORK/10s REST. 2 RDS=4:00
    • 1) MOUNTAIN CLIMBERS
    • 2) PUSHUPS
    • 3) SPEED SKATERS
    • 4) KNEE HUG SITUP
    • D2) TABATAS 2 – 20s WORK/10s REST. 2 RDS=4:00
    • 1) SPLIT SQUAT JUMP
    • 2) SPEED BURPEE
    • 3) SQUAT JUMP
    • 4) FULL BURPEE
  • LEVEL 3

    • A) SQUAT 3X10 (LAST SET MAX REPS)
    • B1) DEADLIFT 4X5
    • C1) DB SNATCH 4X10EA
    • C2) MB OH REV. LUNGE 4X10 EA
    • C3) AB WHEEL ROLLOUTS 4X10
    • C3) KNEELING CRUNCH X20 (918 POWER WALL) MAX RDS 6 MINUTES
    • C2) TABATA 1 (ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH)
    • A) KB SWING 4X:20+:10 REST
    • B) KB SQUAT TO PRESS 4X:20+:10 REST
    • E) RECOVERY/STRETCH

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