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  • Level 1

    • A) SQUATS (BB/KB) 3X8
    • B1) DB/KB SPLIT SQUAT 3X10EA
    • B2) PULLDOWNS 3XMAX
    • (PULLDOWNS 3X25)
    • C1) RDL X8 (KB, BB)
    • C2) UNDERHAND PULLAPART X12
    • C3) VALSLIDE JACKNIFES X15
    • MAX ROUNDS 7 MINUTES
    • D) PROWLER HIGH DOWN LOW BACK (+50#)
    • MAX ROUNDS 7-10 MINUTES
    • (GOAL=4)
  • Level 2

    • A) DEADLIFT 5X5+ (LAST SET MAX REPS)
    • 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 4X10 (LAST SET MAX REPS)
    • B1) SQUAT 4X5
    • C1) DB SNATCH 4X10EA
    • C2) MB OH REV. LUNGE 4X10 EA
    • C3) AB WHEEL ROLLOUTS 4X10
    • D) TABATAS
    • TABATA 2
    • A) KB ALTERNATING 1 ARM SWING 4X:20+:10 REST
    • B) KB ISO SQUAT 4X:20+:10 REST
    • ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH
    • E] RECOVERY/STRETCH

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