Level 1

12 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

9 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

6 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

3 Barbell Thrusters

Sprint Long shuttle

Level 2

12 Barbell Thrusters 85/63

Sprint Long shuttle

Rest 60 seconds

9 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

6 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

3 Barbell Thrusters

Sprint Long shuttle

Level 3

12 Barbell Thrusters 105/73

Sprint Long shuttle

Rest 60 seconds

9 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

6 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

3 Barbell Thrusters

Sprint Long shuttle

Level 4

12 Barbell Thrusters 135/95

Sprint Long shuttle

Rest 60 seconds

9 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

6 Barbell Thrusters

Sprint Long shuttle

Rest 60 seconds

3 Barbell Thrusters

Sprint Long shuttle

Motivation

Strength

Power Clean 5 x 3 @ 5RM

Mobility: Lacrosse Disco 2 min/side, calves work (smash/stretch) 2 min/side