| CONFIRME | INTERMEDIAIRE | DEBUTANT | SKILL |
| RX 5 x 2:00 rounds: 20 DB box step-ups (35/50 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds | INTERMEDIATE 5 x 2:00 rounds: 20 DB box step-ups (20/35 lb) (16/20 in) Max reps of DB push presses – Rest 2:00 between rounds | BEGINNER 5 x 2:00 rounds: 20 DB box step-ups (16/20 in) Max reps of DB push presses (10/20 lb) – Rest 2:00 between rounds | SKILL WORK 4 sets for reps: :20 plate hops (45/25 lb) – Rest :40 – Focus on fast feet and getting as many reps as possible. |
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