Level 1

Complete 4 rounds for time:

6 Push Up

8 KB Swing

6 Push Up

8 Box Jump

Rest 30 seconds

Level 2

Complete 4 rounds for time:

6 Push Up

8 KB Swing 35/26

6 Push Up

8 Box Jump 20″

Rest 30 seconds

Level 3

Complete 4 rounds for time:

6 Handstand Push Up (pads)

8 KB Swing 53/44

6 Handstand Push Up

8 Box Jump 24/20″

Rest 30 seconds

Level 4

Complete 4 rounds for time:

6 Handstand Push Up

8 KB Swing 70/53

6 Handstand Push Up

8 Box Jump 24/20″

Rest 30 seconds

Motivation

If you’ve never done a 20 rep back squat program you are in for a treat! You would be hard pressed to find a more efficient way to get stronger, fitter and mentally tougher, than this 20 rep program will do for you, the cycle will go for 9 weeks, and if you stick with it you will impress yourself by the end of it.

Make sure you understand what you’re expected to do, and PLEASE ask questions.

Strength

20 REP BACK SQUAT PROGRESSION 1 x 20

 

Mobility:  Green thing 2 minutes/leg. static stretching 10 minutes.