Level 1
5 rounds:
30 seconds Front Squat – max reps
-Rest 60 seconds-
30 seconds Bench Press – max reps
-Rest 60 seconds-
Shuttle Sprint
-Rest 60 seconds-
Level 2
5 rounds:
30 seconds Front Squat @50% body weight – max reps
-Rest 60 seconds-
30 seconds Bench Press @50% body weight – max reps
-Rest 60 seconds-
Shuttle Sprint
-Rest 60 seconds-
Level 3
5 rounds:
30 seconds Front Squat @ 80/70% body weight – max reps
-Rest 60 seconds-
30 seconds Bench Press @80/70% body weight – max reps
-Rest 60 seconds-
Shuttle Sprint
-Rest 60 seconds-
Level 4 Rx
5 rounds:
30 seconds Front Squat @ body weight – max reps
-Rest 60 seconds-
30 seconds Bench Press @ body weight – max reps
-Rest 60 seconds-
Shuttle Sprint
-Rest 60 seconds-
Motivation
Strength
Front Squat 3 RM
Bench Press 3 RM
Mobility: