Select Page
  • Level 1

    • A) DEADLIFT (TB/BB) 3X8
    • B1) KB SQUAT+LUNGE 3X5EA
    • B2) DB SHRUG 3X10
    • C1) KB STEP UP X10EA
    • C2) KNEES TO CHEST X15
    • C3) BAND ROW X20
    • MAX ROUNDS 7 MINUTES
    • D) HASD X20YDS
    • MAX ROUNDS 7-10 MINUTES
  • Level 2

    • A) DEADLIFT (1)5X10+ (2)5X5+ (3)8RM
    • B1) PULLUPS 4XMAX (4X25 PULLDOWN)
    • B2) MB SCOOP TOSS 4X5
    • C1) DB STEP UP X8 EA
    • C2) KB FLOOR PRESS X10 EA
    • C3) SUITCASES X20
    • MAX RDS 6 MINUTES
    • D) 100 YD SHUTTLES
    • MAX RDS 6-10 MINUTES
  • Level 3

    • A) DEADLIFT 5X10 (LAST SET MAX REPS)
    • B1) SQUAT 5X5
    • C1) DB CLEAN & PRESS 4X10
    • C2) MB SIDE LUNGE 4X10 EA
    • C3) PLANK TOE TOUCHES 4X10EA
    • D) TABATAS
    • TABATA 2
    • A) KB PRESS 4X:20+:10 REST
    • B) KB ISO PUSHUP 4X:20+:10 REST
    • ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH
    • E) RECOVERY/STRETCH

become a fit first responder today

$20 A Month. Your first 20 days are free.

Sign Up Now