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  • LEVEL 1

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

    • A) OVERHEAD PRESS (1)5X10+ (2)5X5+ (3)8RM
    • B1) KB ECCENTRIC (5S) SQUAT 4X8
    • B2) BROAD JUMP 4X6
    • C1) BB BENT ROW X8
    • C2) KB SA SWING X12 EA
    • C3) BAND KNEES 2 CHEST X20 (MAX RDS 6 MINUTES)
    • D) PLATE SLIDES
  • LEVEL 3

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