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  • LEVEL 1

    • A) 5 MINUTE BLAST (MAX ROUNDS IN 5 MINUTES)
    • 1) SPEED JACKS X10
    • 2) SPEED SQUATS X10
    • 3) SPEED BURPEES X10
    • B) FFR STRONG CIRCUIT (3 ROUNDS 45 SEC EA STATION)
    • 1) WALL SITS
    • 2) VALSLIDE MOUNTAIN CLIMBERS
    • 3) BAND CURLS
    • C) PARTNER SQUAT LADDER 10 REPS (LOWERING 1 REP EVERY ROUND UNTIL YOU REACH 1 REP)
  • LEVEL 2

    • A) 5 MINUTE BLAST. BRING SALLY UP. (BODYWEIGHT SQUATS TO THE TRACK BY MOBY “FLOWER)
    • B) STRONGMAN CIRCUIT (4 ROUNDS WITH 25 MINUTES TO COMPLETE)
    • 1) MB CHEST PASS X15
    • 2) VS PUSHUPS X5 EA
    • 3) KB SWING X15
    • 4) MB SITUP X10
    • 5) DB CURL TO PRESS X15
    • C) FARMER CARRY RELAY (MAX ROUNDS 8-10 MINUTES)
  • LEVEL 3

    • A) BROAD JUMPS 4X5
    • B) FFR STRONG CIRCUIT (5 ROUNDS AS FAST AS POSSIBLE)
    • 1) MB SLAM X10
    • 2) KB SWING X20
    • 3) KB FARMER CARRY D&B
    • 4) TIRE FLIPS X5
    • 5) CHAIN LUNGES D&B
    • C) BARBELL COMPLEX 2-4 SETS
    • 1) DEADLIFT X5
    • 2) RDL X5
    • 3) HIGH PULL X5
    • 4) FRONT SQUAT X5
    • 5) PUSH PRESS X5

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