50 Russian KB Swings40 DB Walking Lunges (Total)30 Toes-2-KB or Rig20 Box Jumps10 BB Bent Over Row400m Run40 Russian KB Swings30 DB Walking Lunges (Total)20 Box Jumps10 BB Bent Over Row 400m Run30 Russian KB Swings20 DB Walking Lunges (Total)10 BB Bent Over Row 400m Run20 Russian KB Swings10 BB Bent Over Row 400m Run
Level 1
Up to 18#
Unweighted
Lying Leg Raises
Mini Band Squat
Up to 35#
500m Row
Level 2
20/25/26#
10/12#
Up to 12"
45/55#
Level 3
35#
12/15#
12-20"
65#
Level 4
44/53#
20/25#
20"+
75#+
