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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 One Arm ROW X12 EA
    • C3) KNEELING CRUNCH X20 (918 POWER WALL) MAX RDS 6 MINUTES
    • D) TABATAS – 20s WORK/10s REST.
    • TABATA 1
    • MOUNTAIN CLIMBERS
    • PUSHUPS
    • SPEED SKATERS
    • KNEE HUG SITUP
    • 2 RDS=4:00   TABATA 2
    • SPLIT SQUAT JUMP
    • SPEED BURPEE
    • SQUAT JUMP
    • FULL BURPEE
    • 2 RDS=4:00
  • 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 D) TABATAS
    • TABATA 1 B) KB SQUAT TO PRESS 4X:20+:10 REST
    • ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH E) RECOVERY/STRETCH

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