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  • LEVEL 1

    • A) BENCH PRESS (BB/DB) 4X12
    • B1) ISO PUSHUP 3X5 @10s
    • B2) PULLDOWNS 3 SETS
    • C) MAX ROUNDS 6 MINUTES
    • C1) CG PUSHUPS X10
    • C2) BAND FRONT RAISE X15
    • C3) SUITCASES X20
    • D) 100 YD SHUTTLES (MAX ROUNDS 7-10 MINUTES)
  • LEVEL 2

    • A) OVERHEAD PRESS 8RM
    • B1) KB ECCENTRIC (5S) SQUAT 4X8
    • B2) BROAD JUMP 4X6
    • C) MAX RDS 6 MINUTES
    • C1) BB BENT ROW X8
    • C2) KB SA SWING X12 EA
    • C3) BAND KNEES 2 CHEST X20 (918 POWER WALL)
    • C3) PLATE SLIDES (MAX RDS 6-8 MINUTES)
  • LEVEL 3

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