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: