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  • Level 1

    • 5 MINUTE BLAST
    • SPEED JACKS X10
    • SPEED SQUATS X10
    • SPEED BURPEES X10
    • MAX ROUNDS IN 5 MINUTES
    • FFR STRONG CIRCUIT
    • 1. WALL SITS
    • 2. VALSLIDE MOUNTAIN CLIMBERS
    • 3. SQUAT JUMPS
    • 4. BAND CURLS
    • 3 ROUNDS @45sec Ea Station
    • FINISHER
    • PARTNER SQUAT LADDER
    • 10 REPS, LOWERING 1 REP EVERY ROUND UNTIL YOU REACH 1 REP
  • Level 2

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

    • A) BROAD JUMPS 5X5
    • B) FFR STRONG CIRCUIT
    • 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)
    • 5 ROUNDS AS FAST AS POSSIBLE
    • C) BARBELL COMPLEX 2-4 SETS
    • DEADLIFT X5
    • RDL X5
    • HIGH PULL X5
    • FRONT SQUAT X5
    • PUSH PRESS X5

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