Level 1

12 Min AMRAP
12 cal Assault Bike
9 Supine Rows
6 Thruster
3-6 Banded Pull ups

 

Level 2

12 Min AMRAP
12 cal Assault Bike
9 Supine Rows
6 Thruster 65/42
3 Pull ups

 

Level 3

12 Min AMRAP
12 cal Assault Bike
9 Supine Rows
6 Thruster 85/63
3 CTB Pull ups
Level 4

12 Min AMRAP

12 cal Assault Bike

9 Supine Rows

6 Thruster 135/93

3 Muscle up

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

Power Snatch 2RM

OR

20 REP BACK SQUAT PROGRESSION 1 x 20

 

Mobility: Lazy splits 4 minutes banded shoulder stretch 2/side