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  • Level 1

    • A) BENCH PRESS (BB/DB) 4X12
    • 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) BENCH PRESS 5X8+ (LAST SET MAX REPS)
    • B1) MB GETUP 4X5EA
    • B2) LATERAL HURDLE HOP X5EA/AGILITY LADDER X2
    • C1) KB SEESAW PRESS X5EA
    • C2) KB SUITCASE DEADLIFT X10 EA
    • C3) FIGURE 8 ABS X15EA
    • MAX RDS 6 MINUTES
    • D) BB COMPLEX 2-4 RDS
    • RDL X6
    • ROW X10
    • HIGH PULL X10
    • FRONT SQUAT X10 (CHANGE GRIP TO UNDERHAND AFTER SQUAT)
    • CURL X10
  • Level 3

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