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  • LEVEL 1

    • A) 5 MINUTE BLAST (MAX ROUNDS IN 5 MINUTES)
    • 1) PUSHUPS X10
    • 2) MOUNTAIN CLIMBERS X10
    • 3) LEG RAISES X10
    • B) FFR STRONG CIRCUIT (3 ROUNDS @45sec Ea Station)
    • 1) WALL SIT + MB HOLD
    • 2) VALSLIDE CROSS BODY MOUNTAIN CLIMBERS
    • 3) KB SQUATS
    • 4) BAND PRESS
    • C) FINISHER
    • 1) PARTNER PUSHUP LADDER (10 REPS, LOWERING 1 REP EVERY ROUND UNTIL YOU REACH 1 REP)
  • LEVEL 2

    • A) 5 MINUTE BLAST
    • 1) BRING SALLY UP
      BODYWEIGHT SQUATS TO THE TRACK BYMOBY “FLOWER”
    • B) STRONGMAN CIRCUIT (ROUNDS WITH 25 MINUTES TO COMPLETE)
    • 1) MB CHEST PASS X15
    • 2) VS PUSHUPS X5 EA
    • 3) KB SWING X15
    • 4) MB SITUP X10
    • C) FINISHER
    • 1) FARMER CARRY RELAY (MAX ROUNDS 8-10 MINUTES)
  • LEVEL 3

    • A) VERTICAL JUMPS 4X5
    • B) FFR STRONG CIRCUIT
    • 1) MB OH THROW X10 (918 POWER WALL)
    • 2) KB SNATCH X10 EA (FIRST 5 YDS ON NORTH SIDE OF TURF)
    • 3) KB OVERHEAD CARRY D&B (TURF)
    • 4) TIRE FLIPS X5 (OUTSIDE TURF)
    • 5) CHAIN LUNGES D&B (RALPH’S ALLEY)
    • 5) BARBELL COMPLEX 2-4 SETS
    • 1) BENT ROW X8
    • 2) UPRIGHT ROW X8
    • 3) PUSH PRESS X8
    • 4) CURL X8

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