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  • Level 1

    • A) DEADLIFT (TB/BB) 4X12
    • B1) ISO SQUAT 3X5 @15s
    • B2) BAND HIGH PULL 3 SETS
    • C1) SL RDL X10 EA
    • C2) FACE PULL X15
    • C3) RUSSIAN TWIST X20T
    • MAX ROUNDS 6 MINUTES
    • D) REVERSE SLED (+90#)
    • MAX ROUNDS 7-10 MINUTES
  • LEVEL 2

    • A) SQUAT 5X5+ (LAST SET MAX REPS)
    • B1) DB INCLINE BENCH PRESS 4X12
    • B2) MB OVERHEAD THROW 4X6 (918 POWER WALL)
    • C1) BB SNATCH GRIP RDL X8
    • C2) KB SA ROW X12 EA
    • C3) KNEELING CRUNCH X20 (918 POWER WALL)
    • MAX RDS 6 MINUTES
    • D) TABATAS 1 – 20s WORK/10s REST
    • 1) MOUNTAIN CLIMBERS
    • 2) PUSHUPS
    • 3) SPEED SKATERS
    • 4) KNEE HUG SITUP
    • 2 RDS=4:00
    • D2) TABATA 2 – 20s WORK/10s REST
    • 1) SPLIT SQUAT JUMP
    • 2) SPEED BURPEE
    • 3) SQUAT JUMP
    • 4) FULL BURPEE
    • 2 RDS=4:00
  • 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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