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  • Level 1

    • A) DEADLIFT (TB/BB) 5X12
    • 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) 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
    • B1) SQUAT 3X5
    • 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

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