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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 @45sec Ea Station)
    • 1) WALL SITS
    • 2) VALSLIDE MOUNTAIN CLIMBERS
    • 3) SQUAT JUMPS
    • 2) BAND CURLS
    • D) FINISHER
    • 1) PARTNER SQUAT LADDER (10 REPS, LOWERING 1 REP EVERY ROUND UNTIL YOU REACH 1 REP)
  • LEVEL 2

    • A) 5 MINUTE BLAST
    • 1) BRING SALLY UP (BODYWEIGHT PUSHUPS TO THE TRACK BY MOBY FLOWER
    • B) STRONGMAN CIRCUIT (4 ROUNDS WITH STATIONS @45s EA/15s REST)
    • 1) MB ROTATIONAL SLAM (ALTERNATING)
    • 2) BICYCLES
    • 3) KB TOE TOUCHES
    • 4) AGILITY LADDER
    • 5) LATERAL DELT RAISES
    • C) FINISHER
    • 1) MB SPRINT RELAY (MAX ROUNDS 8-10 MINUTES)
  • LEVEL 3

    • A) BROAD JUMPS 5X5
    • B) FFR STRONG CIRCUIT (5 ROUNDS AS FAST AS POSSIBLE)
    • 1) MB SLAM X10 (918 POWER WALL)
    • 2) KB SWING X20 (FIRST 5 YDS ON NORTH SIDE OF TURF)
    • 3) KB FARMER CARRY D&B (TURF)
    • 4) TIRE FLIPS X5 (OUTSIDE TURF)
    • 5) CHAIN LUNGES D&B (RALPH’S ALLEY)
    • 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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