LEVEL 3

WARMUP BODYWEIGHT PUMP: 5 SETS

Pull-ups: To failure (add band if needed)

Push-ups: 10-30 reps (on knees if needed)

Rest 1 minute

3-5 SET TRI-SET

Flat Bench Press: 20 reps Dumbbell Rows: 20 reps Arnold Press: 20 reps

3-5 SET TRI-SET

Incline Arnold Press: 20 reps 1 Arm Rows with Twist: 20 reps Lateral Raises: 20 reps

3-5 SET TRI-SET

3-count hold each rep Chest Fly: 12-15 reps (bottom hold) Dumbbell Shrugs: 12-15 reps (top hold) Banded Arrows: 12-15 reps (top hold)

5-6 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONING

Run your best 2-3 miles

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 2

WARMUP BODYWEIGHT PUMP: 4 SETS

Pull-ups: To failure (add band if needed)

Push-ups: 10-20 reps (on knees if needed)

Rest 1 minute

3-4 SET TRI-SET

Flat Bench Press: 15-20 reps Dumbbell Rows: 15-20 reps Arnold Press: 15-20 reps

3-4 SET TRI-SET

Incline Arnold Press: 15-20 reps 1 Arm Rows with Twist: 15-20 reps Lateral Raises: 15-20 reps

3-4 SET TRI-SET

3-count hold each rep Chest Fly: 12 reps (bottom hold) Dumbbell Shrugs: 12 reps (top hold) Banded Arrows: 12 reps (top hold)

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 15 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONIG

Run your best 1-2 miles

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 1

WARMUP BODYWEIGHT PUMP: 3 SETS

Pull-ups: To failure (add band if needed)

Push-ups: 10-15 reps (on knees if needed)

Rest 1 minute

3 SET TRI-SET

Flat Bench Press: 15 reps Dumbbell Rows: 15 reps Arnold Press: 15 reps

3 SET TRI-SET

Incline Arnold Press: 15 reps 1 Arm Rows with Twist: 15 reps Lateral Raises: 15 reps

3 SET TRI-SET

3-count hold each rep Chest Fly: 10 reps (bottom hold) Dumbbell Shrugs: 10 reps (top hold) Banded Arrows: 10 reps (top hold)

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 10 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONIG

Run your best 1 mile

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

Warmup, then run best mile

5 SETS EACH

Bodyweight Squats: 15 reps holding 1 dumbbell, heels up Stiff Leg Deadlifts: 15 reps

3-5 SETS EACH

Split Squats: 12 reps per leg Walking Lunges: 1 minute

5 SET SUPERSET

Wide Stance Box Squats: 1 minute Narrow Stance Feet Release: 1 minute

WEIGHTED CRUNCHES

200 reps with 10 lb plate behind head

CONDITIONING

Run 1 more mile or Ruck 30 minutes

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 2

Warmup, then run best mile

4 SETS EACH

Bodyweight Squats: 12 reps holding 1 dumbbell, heels up Stiff Leg Deadlifts: 12 reps

3-4 SETS EACH

Split Squats: 8-10 reps per leg Walking Lunges: 45 seconds

4 SET SUPERSET

Wide Stance Box Squats: 45 seconds Narrow Stance Feet Release: 45 seconds

WEIGHTED CRUNCHES

150 reps with 10 lb plate behind head

CONDITIONING

Run 1 more mile or Ruck 30 minutes

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 1

Warmup, then run best mile

3 SETS EACH

Bodyweight Squats: 10 reps holding 1 dumbbell, heels up Stiff Leg Deadlifts: 10 reps

3 SETS EACH

Split Squats: 8 reps per leg Walking Lunges: 30 seconds

3 SET SUPERSET

Wide Stance Box Squats: 30 seconds Narrow Stance Feet Release: 30 seconds

WEIGHTED CRUNCHES

100 reps with 10 lb plate behind head

CONDITIONING

Run 1 more mile or Ruck 30 minutes

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

BACK GAUNTLET MONSTAH SET: 3-5 SETS

Pull-ups: To failure Dumbbell Bent Over Rows: 20 reps Banded Arrows: 20 reps Banded Seated Rows: 20 reps Band Pulldowns: 20 reps

1 minute rest

CHEST GAUNTLET MONSTAH SET: 5 SETS

Push-ups: To failure Incline Bench Press: 20 reps Banded Chest Flys: 20 reps Flat Dumbbell Bench Press: 20 reps Chest Flys: 20 reps

1 minute rest

SHOULDER GAUNTLET MONSTAH SET: 5 SETS

Military Press: 20 reps Lateral Raise: 20 reps Arnold Press: 20 reps Frontal Raises: 20 reps Banded Arrows: 20 reps

1 minute rest

5-6 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONING

Run 3 miles

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 2

BACK GAUNTLET MONSTAH SET: 3-4 SETS

Pull-ups: To failure Dumbbell Bent Over Rows: 15-20 reps Banded Arrows: 15-20 reps Banded Seated Rows: 15-20 reps Band Pulldowns: 15-20 reps

1 minute rest

CHEST GAUNTLET MONSTAH SET: 4-5 SETS

Push-ups: To failure Incline Bench Press: 15-20 reps Banded Chest Flys: 15-20 reps Flat Dumbbell Bench Press: 15-20 reps Chest Flys: 15-20 reps

1 minute rest

SHOULDER GAUNTLET MONSTAH SET: 4-5 SETS

Military Press: 15-20 reps Lateral Raise: 15-20 reps Arnold Press: 15-20 reps Frontal Raises: 15-20 reps Banded Arrows: 15-20 reps

1 minute rest

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 15 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONING

Run 2 miles

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 1

BACK GAUNTLET MONSTAH SET: 3 SETS

Pull-ups: To failure Dumbbell Bent Over Rows: 15 reps Banded Arrows: 15 reps Banded Seated Rows: 15 reps Band Pulldowns: 15 reps

1 minute rest

CHEST GAUNTLET MONSTAH SET: 3-4 SETS

Push-ups: To failure Incline Bench Press: 15 reps Banded Chest Flys: 15 reps Flat Dumbbell Bench Press: 15 reps Chest Flys: 15 reps

1 minute rest

SHOULDER GAUNTLET MONSTAH SET: 3-4 SETS

Military Press: 15 reps Lateral Raise: 15 reps Arnold Press: 15 reps Frontal Raises: 15 reps Banded Arrows: 15 reps

1 minute rest

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 10 reps

Plank (hands or elbows): 30 seconds

*No Rest

CONDITIONING

Run 1 mile

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

Walking Lunges: 3-5 minutes

3-5 SET WARMUP

Dumbbell Deadlifts: 1 minute Ankle Weight Hamstrings: 1 minute

Walking Lunges: 3-5 minutes

3-5 SET SUPERSET

Bodyweight Squats: 20 reps - deep Calf Raises: 20 reps

Walking Lunges: 3-5 minutes

3X THROUGH

Weighted Crunches: 50 reps (3-5 lb ankle weights) Bicycle Crunches: 50 reps (3-5 lb ankle weights)

CONDITIONING

Ruck: 30 minutes

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 2

Walking Lunges: 3-4 minutes

3-4 SET WARMUP

Dumbbell Deadlifts: 45 seconds Ankle Weight Hamstrings: 45 seconds

Walking Lunges: 3-4 minutes

3-4 SET SUPERSET

Bodyweight Squats: 15 reps - deep Calf Raises: 15 reps

Walking Lunges: 3-4 minutes

2X THROUGH

Weighted Crunches: 40 reps (3-5 lb ankle weights) Bicycle Crunches: 40 reps (3-5 lb ankle weights)

CONDITIONING

Ruck: 25 minutes

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 1

Walking Lunges: 3 minutes

3 SET WARMUP

Dumbbell Deadlifts: 30 seconds Ankle Weight Hamstrings: 30 seconds

Walking Lunges: 3 minutes

3 SET SUPERSET

Bodyweight Squats: 10 reps - deep Calf Raises: 10 reps

Walking Lunges: 3 minutes

2X THROUGH

Weighted Crunches: 30 reps (3-5 lb ankle weights) Bicycle Crunches: 30 reps (3-5 lb ankle weights)

CONDITIONING

Ruck: 20 minutes

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

ARM GAUNTLET - ALL DUMBBELLS

5 SETS

Alternating Dumbbell Curls: 15 reps Dumbbell Rollbacks: 20 reps Alternating Dumbbell Hammer Curls: 15 reps Tricep Kickbacks with Twist: 20 reps Incline Curls: 15 reps Band Pushdowns: 20 reps Wrist Curls: 15 reps

1 minute rest after all 5 exercises

3X THROUGH

Weighted Crunches: 50 reps Bicycle Crunches: 50 reps

CONDITIONING

3 mile run or 30 minute ruck

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 2

ARM GAUNTLET - ALL DUMBBELLS

4 SETS

Alternating Dumbbell Curls: 12 reps Dumbbell Rollbacks: 15 reps Alternating Dumbbell Hammer Curls: 12 reps Tricep Kickbacks with Twist: 15 reps Incline Curls: 12 reps Band Pushdowns: 15 reps Wrist Curls: 12 reps

1 minute rest after all 5 exercises

2X THROUGH

Weighted Crunches: 40 reps Bicycle Crunches: 40 reps

CONDITIONING

2 mile run or 25 minute ruck

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 1

ARM GAUNTLET - ALL DUMBBELLS

3 SETS

Alternating Dumbbell Curls: 10 reps Dumbbell Rollbacks: 10 reps Alternating Dumbbell Hammer Curls: 10 reps Tricep Kickbacks with Twist: 12 reps Incline Curls: 10 reps Band Pushdowns: 12 reps Wrist Curls: 10 reps

1 minute rest after all 5 exercises

2X THROUGH

Weighted Crunches: 30 reps Bicycle Crunches: 30 reps

CONDITIONING

1 mile run or 20 minute ruck

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

LEVEL 3

SUPERSET BACK AND FORTH

Pull-ups: 100 reps total Push-ups: 100 reps total

SUPERSET BACK AND FORTH

Chin-ups: 100 reps total Bodyweight Skulls: 100 reps total

SUPERSET BACK AND FORTH

Bodyweight Squats: 100 reps total GHD or Ankle Weight Reps: 100 reps total

SUPERSET BACK AND FORTH

Ab Wheels: 100 reps total Lower Back Extension: 100 reps total

SUPERSET BACK AND FORTH

Rotator Cuffs: 100 reps total Straight Leg Lifts: 100 reps total

LEVEL 2

SUPERSET BACK AND FORTH

Pull-ups: 80 reps total Push-ups: 80 reps total

SUPERSET BACK AND FORTH

Chin-ups: 80 reps total Bodyweight Skulls: 80 reps total

SUPERSET BACK AND FORTH

Bodyweight Squats: 80 reps total GHD or Ankle Weight Reps: 80 reps total

SUPERSET BACK AND FORTH

Ab Wheels: 80 reps total Lower Back Extension: 80 reps total

SUPERSET BACK AND FORTH

Rotator Cuffs: 80 reps total Straight Leg Lifts: 80 reps total

LEVEL 1

SUPERSET BACK AND FORTH

Pull-ups: 60 reps total Push-ups: 60 reps total

SUPERSET BACK AND FORTH

Chin-ups: 60 reps total Bodyweight Skulls: 60 reps total

SUPERSET BACK AND FORTH

Bodyweight Squats: 60 reps total GHD or Ankle Weight Reps: 60 reps total

SUPERSET BACK AND FORTH

Ab Wheels: 60 reps total Lower Back Extension: 60 reps total

SUPERSET BACK AND FORTH

Rotator Cuffs: 60 reps total Straight Leg Lifts: 60 reps total

CONDITIONING

1-3 mile run or 20-30 minute ruck

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline