Select Page
  • 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) 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) BACK SQUAT 3X8 (1X15 PUMP SET)
    • B1) RDL 4X6
    • C1) KB SWING 3X20
    • C2) DB ROW 3X20
    • C3) VS MOUNTAIN CLIMBERS 3X20 EA
    • D )DEATH MARCH: 4 MINUTES OF WALKING LUNGES WITH 1 CHAIN

become a fit first responder today

$20 A Month. Your first 20 days are free.

Sign Up Now