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  • Level 1

    • A) SQUATS (KB/BB) 5X12
    • B1) TEMPO SPLIT SQUAT (KB/BW) 3X8 EA (3/1/3/X)
    • B2) PULLDOWNS 3 SETS
    • C1) BAND GOODMORNING X15
    • C2) PULLAPART X15
    • C3) QUAD OPPOSITES X20T
    • MAX ROUNDS 6 MINUTES
    • D) PROWLER RELAY(+90#)
    • MAX ROUNDS 7-10 MINUTES
  • Level 2

    • A) DEADLIFT 5X8 + (LAST SET MAX REPS)
    • B1) KB POWER SWING 4X8
    • B2) AGILITY LADDER 4X2
    • C1) PULLUP X5 (CHAIN,ROPE, STANDARD)
    • C2) KB/MB PUSHUP X10
    • C3) ALTERNATING SUPERMAN X15EA
    • MAX RDS 6 MINUTES
    • D) 100 YD SHUTTLES
    • MAX RDS 6-10 MINUTES
  • Level 3

    • A) DEADLIFT 3X10
    • B) SQUAT 3X5
    • C1) DB CLEAN & PRESS 4X10
    • C2) MB SIDE LUNGE 4X10 EA
    • C3) PLANK TOE TOUCHES 4X10 EA
    • D) TABATAS
    • TABATA 2
    • KB PRESS 4X:20+:10 REST
    • KB ISO PUSHUP 4X:20+:10 REST
    • ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH
    • E) RECOVERY/STRETCH

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