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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 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) SQUAT 5X10 (LAST SET MAX REPS)
    • B1) DEADLIFT 5X5
    • C1) DB CLEAN & PRESS 4X10
    • C2) MB SIDE LUNGE 4X10 EA
    • C3) PLANK TOE TOUCHES 4X10EA
    • D) TABATAS TABATA 1
    • A) KB SQUAT 4X:20+:10 REST
    • B) BW SPLIT SQUAT JUMP 4X:20+:10 REST
    • ALTERNATE BETWEEN A AND B FOR 4 ROUNDS EACH
    • E) RECOVERY/STRETCH

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