Level 1-Phase 1
Run in Place 20 seconds
Jumping Jacks 20 seconds
Mountain Climbers 20 seconds
Push Ups 20 reps
Sit Ups 20 reps
Pull Ups 20 reps
Squats 20 reps
Belly Breathe Inflate quickly, hold for 4 seconds, deflate quickly 20 reps
Kb Carries Grab a challenging kettlebell, walk 15 yards down and back, switch hands
Toe Towel Flex 20 reps
Sideways Ankle Rolls 20 reps each
Level 1-Phase 2
Shuttle Run Down and back 15 yards Slow, Medium, Fast
Push Up Jumps 20 reps
Bicycles 20 reps
Squat Jumps 20 reps
Pull Ups 20 reps
Belly Breathe Inflate quickly, hold for 3 seconds, deflate quickly 20 reps
Kb Carries Grab a challenging kettlebell, walk 15 yards down and back, switch hands
How to Miss a Front Squat or Clean 6 reps
Front Squat Look up your 20RM Front Squat in your testing spreadsheet
Bench Press Look up your 20RM Bench Press in your testing spreadsheet
Toe Towel Flex 20 reps
Sideways Ankle Rolls 20 reps each
Level 1-Phase 3
Run 1/4 Mile
High Knees Moving Forward 15 yards
High Knees Moving Backward 15 yards
Carioca 15 yards down and back
Knee Flare Internal 16 reps each leg
Knee Flare External 16 reps each leg
High Kicks 16 reps each leg
Dynamic Calf 16 reps
3 Way Shoulder Ext 16 reps each angle
Reindeer Elbow Circles 16 reps each direction
BK Torso Twist 16 reps each way
Belly Breathe Inflate quickly, hold for 2 seconds, deflate quickly 16 reps
Kb Carries Grab a challenging kettlebell, walk 15 yards down, switch hands, walk back
Toe Towel Flex 16 reps
Sideways Ankle Rolls 16 reps each
Level 1-Phase 8
Run 1/4 Mile
Gallop Right Leg 15 yards
Gallop Left Leg 15 yards
Cherry Pickers IL 15 yards
Side Shuffle w/ Foot Drag 15 yards each leg
SFA 14 reps each foot
Lunge w/ Twist 14 reps each leg
3 Way Shoulder Ext 14 reps each angle
Arm Circles 14 reps each way
Elbow Circles 14 reps each way
Kb Carries Grab a challenging kettlebell, walk 15 yards down, switch hands, walk back