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  • LEVEL 1

    • A) OVERHEAD PRESS (BB/KB) 4X12
    • B1) TEMPO PUSHUP 3X8 (3/1/3/X)
    • B2) BAND ROW 3 SETS
    • C) MAX ROUNDS 6 MINUTES
    • C1) BAND PUSHDOWNS X15
    • C2) BAND CURLS X15
    • C3) MB TOE TOUCHES X20
    • D) 60 YD SHUTTLES (MAX ROUNDS 7-10 MINUTES)
  • LEVEL 2

    • A) BENCH PRESS (1)5X10+ (2)5X5+ (3)8RM
    • B1) DB TDB SPLIT SQUAT 4X8EA
    • B2) HURDLE HOPS 4X5
    • C) MAX RDS 6 MINUTES
    • C1) KB PRESS X8EA
    • C2) KB SWING X12
    • C3) ALT. V UP X20
    • D) BB COMPLEX X2-4 RDS
    • 1) RDL X6
    • 2) MUSCLE CLEAN X6
    • 3) FRONT SQUAT X6
    • 4) PUSH PRESS X6
    • 5) FRONT RACK REVERSE LUNGE X6EA
    • 6) BACK SQUAT X6
  • LEVEL 3

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