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  • LEVEL 1

    • A) SQUATS (KB/BB) 3X12
    • B1) TEMPO SPLIT SQUAT (KB/BW) 3X8 EA (3/1/3/X)
    • B2) PULLDOWNS 3 SETS
    • C1) BAND GOODMORNING X15
    • C2) PULLAPART X15
    • C3) QUAD OPPOSITES X20T. MAX ROUNDS 6 MINUTES
    • D) PROWLER RELAY(+90#) MAX ROUNDS 7-10 MINUTES
  • LEVEL 2

    • A) DEADLIFT 5X10+ (LAST SET MAX REPS)
    • B1) PULLUPS 4XMAX
    • B2) (4X25 PULLDOWN 4X25
    • B3) MB SCOOP TOSS 4X5
    • C1) DB STEP UP X8 EA
    • C2) KB FLOOR PRESS X10 EA
    • C3) SUITCASES X20. MAX RDS 6 MINUTES
    • D) 100 YD SHUTTLES
  • LEVEL 3

    • A) DEADLIFT 3X10 (LAST SET MAX REPS)
    • B1) SQUAT 4X5
    • C1) DB SNATCH 4X10EA
    • C2) MB OH REV. LUNGE 4X10 EA
    • C3) AB WHEEL ROLLOUTS 4X10
    • D) TABATAS. ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH
    • A) KB ALTERNATING 1 ARM SWING 4X:20+:10 REST
    • B) KB ISO SQUAT 4X:20+:10 REST
    • E) RECOVERY/STRETCH

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