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  • LEVEL 1

    • A) DEADLIFT (TB/BB) 3X12
    • B1) ISO SQUAT 3X5 @15s
    • B2) BAND HIGH PULL 3 SETS
    • C1)SL RDL X10 EA
    • C2) FACEPULL X15
    • Error! You must specify an anchor parameter if you are not using the auto_thumb option.

    • D) REVERSE SLED (+90#) MAX ROUNDS 7-10 MINUTES
  • LEVEL 2

    • A) SQUAT 5X5+ (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 (MAX RDS 6 MINUTES)
    • D) TABATAS – 20s WORK/10s REST
    • TABATA 1 (2 RDS 4:00)
    • 1) MOUNTAIN CLIMBERS
    • 2) PUSHUPS
    • 3) SPEED SKATERS
    • 4) KNEE HUG SITUP
    • TABATA 2
    • 1) SPLIT SQUAT JUMP
    • 2) SPEED BURPEE
    • 3) SQUAT JUMP
    • 4) FULL BURPEE
  • LEVEL 3

    • A) SQUAT 4X10 (LAST SET MAX REPS)
    • B1) DEADLIFT 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 SWING 4X:20+:10 REST
      B) KB SQUAT TO PRESS 4X:20+:10 REST
    • E) RECOVERY/STRETCH

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