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  • Level 1

    • A) OVERHEAD PRESS (BB/KB) 3X8
    • B1) DB SA ROW 3X10 EA
    • B2) KB SA PRESS 3X10 EA
    • C1) DB CURL X10EA
    • C2) TRICEP PUSHDOWN X15
    • C3) ALTERNATING V-UP X20T
    • MAX ROUNDS 7 MINUTES
    • D) 60 YD SHUTTLES (DOWN, BACK, DOWN)
    • MAX ROUNDS 7-10 MINUTES
  • Level 2

    • A) PUSH PRESS 5X8+ (LAST SET MAX REPS)
    • B1) DB SNATCH 4X5EA
    • B2) MB CONTRAST JUMP 4X3+3
    • *CONTRAST JUMP IS 3 JUMPS WITH BALL IMMEDIATELY FOLLOWED BY 3 JUMPS WITHOUT BALL, AIMING FOR MAXIMUM HEIGHT.
    • C1) BB FRONT SQUAT TO PRESS X5
    • C2) KB PAUSED SHRUG X10
    • C3) MB MOUNTAIN CLIMBER X15EA
    • MAX RDS 6 MINUTES
    • D) SWINGS & PLANKS (PARTNER UP)
    • PARTNER #1 KB SWING X30s
    • PARTNER #2 PLANK X30s
    • PARTNERS WILL SWITCH ON COACH’S WHISTLE AND WILL COMPLETE A MINIMUM OF 5 ROUNDS OF EACH, UP TO 7 ROUNDS.
  • Level 3

    Active Recovery Day

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