LEVEL 3

5 SET CIRCUIT

Pull-ups: Till failure Band Pulldowns: 25 reps Military Press: 25 reps Hammer Curls: 25 reps

5 SET TRI-SET

1 Arm Dumbbell Rows: 20 reps Banded Arrows: 20 reps Dumbbell Curls: 20 reps

5 SET TRI-SET

3-count hold each rep in a certain spot dictated below

Banded Seated Rows: 12-15 reps (at chest) Lateral Raises: 12-15 reps (top hold) Incline Curls (stop halfway down for hold): 12-15 reps

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

4 SET CIRCUIT

Pull-ups: Till failure Band Pulldowns: 20 reps Military Press: 20 reps Hammer Curls: 20 reps

4 SET TRI-SET

1 Arm Dumbbell Rows: 15-20 reps Banded Arrows: 15-20 reps Dumbbell Curls: 15-20 reps

4 SET TRI-SET

3-count hold each rep in a certain spot dictated below

Banded Seated Rows: 10-12 reps (at chest) Lateral Raises: 10-12 reps (top hold) Incline Curls (stop halfway down for hold): 10-12 reps

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 12-15 reps Plank (hands or elbows): 30 seconds *No Rest

CONDITIONING

Run your best 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

3 SET CIRCUIT

Pull-ups: Till failure Band Pulldowns: 15-20 reps Military Press: 15-20 reps Hammer Curls: 15-20 reps

3-4 SET TRI-SET

1 Arm Dumbbell Rows: 12-15 reps Banded Arrows: 12-15 reps Dumbbell Curls: 12-15 reps

3-4 SET TRI-SET

3-count hold each rep in a certain spot dictated below

Banded Seated Rows: 8-10 reps (at chest) Lateral Raises: 8-10 reps (top hold) Incline Curls (stop halfway down for hold): 8-10 reps

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 12 reps Plank (hands or elbows): 30 seconds *No Rest

CONDITIONING

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

CHEST GAUNTLET MONSTAH SET: 5 SETS

Push-ups: 10-30 reps Chest Fly: 20 reps Dumbbell Bench Press: 20 reps Incline Chest Fly: 20 reps Incline Dumbbell Bench Press: 20 reps

*1 minute rest

TRICEP GAUNTLET MONSTAH SET: 5 SETS

Band Pushdowns: 30 reps Bench Dips: 20 reps Skullcrushers: 15 reps Heavy Single Arm Kickbacks: 10 reps Overhead Tricep Extensions: 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 your best 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

CHEST GAUNTLET MONSTAH SET: 4 SETS

Push-ups: 10-20 reps Chest Fly: 15-20 reps Dumbbell Bench Press: 15-20 reps Incline Chest Fly: 15-20 reps Incline Dumbbell Bench Press: 15-20 reps

*1 minute rest

TRICEP GAUNTLET MONSTAH SET: 4 SETS

Band Pushdowns: 25 reps Bench Dips: 15-20 reps Skullcrushers: 10-12 reps Heavy Single Arm Kickbacks: 8-10 reps Overhead Tricep Extensions: 15 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 your best 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

CHEST GAUNTLET MONSTAH SET: 3 SETS

Push-ups: 10-15 reps Chest Fly: 12-15 reps Dumbbell Bench Press: 12-15 reps Incline Chest Fly: 12-15 reps Incline Dumbbell Bench Press: 12-15 reps

*1 minute rest

TRICEP GAUNTLET MONSTAH SET: 3 SETS

Band Pushdowns: 20 reps Bench Dips: 12-15 reps Skullcrushers: 8-10 reps Heavy Single Arm Kickbacks: 8 reps Overhead Tricep Extensions: 12 reps

*1 minute rest

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 12 reps Plank (hands or elbows): 30 seconds *No Rest

CONDITIONING

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

RUN

Warmup & run best mile

Wide Stance Squats (toes out): 100 reps

Split Leg Squats (back leg elevated): 100 reps total

Fire Hydrants: 100 reps each hip

Ankle Weight Straight Leg Raises: 100 reps each leg

Walking Lunges: 200 total reps or 100 per leg

3 SETS

Stiff Leg Deadlifts: 25 reps Ankle Weight Hamstrings: 25 reps

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

RUN

Warmup & run best mile

Wide Stance Squats (toes out): 90 reps

Split Leg Squats (back leg elevated): 90 reps total

Fire Hydrants: 90 reps each hip

Ankle Weight Straight Leg Raises: 90 reps each leg

Walking Lunges: 180 total reps or 90 per leg

2-3 SETS

Stiff Leg Deadlifts: 20 reps Ankle Weight Hamstrings: 20 reps

WEIGHTED CRUNCHES

180 reps with 10 lb plate behind head

CONDITIONING

Run 0.75 mile or 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

RUN

Warmup & run best mile

Wide Stance Squats (toes out): 80 reps

Split Leg Squats (back leg elevated): 80 reps total

Fire Hydrants: 80 reps each hip

Ankle Weight Straight Leg Raises: 80 reps each leg

Walking Lunges: 160 total reps or 80 per leg

2 SETS

Stiff Leg Deadlifts: 15 reps Ankle Weight Hamstrings: 15 reps

WEIGHTED CRUNCHES

160 reps with 10 lb plate behind head

CONDITIONING

Run 0.50 mile or 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 3

SUPERSET BACK & FORTH AS NEEDED

Add a band if needed Do push-ups on your knees if needed

Pull-ups: 50 reps total Push-ups: 100 reps total

4 SET SUPERSET

Bench Press: 30, 20, 10, 30 reps 1 Arm Rows: 30, 20, 10, 30 reps

4 SET SUPERSET

Incline Bench Press: 30, 20, 10, 30 reps Chest Supported Rows: 30, 20, 10, 30 reps

4 SET SUPERSET

Chest Fly: 30, 20, 10, 30 reps Banded Arrows: 30, 20, 10, 30 reps

SUPERSET BACK & FORTH AS NEEDED

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

SUPERSET BACK & FORTH AS NEEDED

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

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

SUPERSET BACK & FORTH AS NEEDED

Add a band if needed Do push-ups on your knees if needed

Pull-ups: 40 reps total Push-ups: 80 reps total

4 SET SUPERSET

Bench Press: 25, 15, 5, 25 reps 1 Arm Rows: 25, 15, 5, 25 reps

4 SET SUPERSET

Incline Bench Press: 25, 15, 5, 25 reps Chest Supported Rows: 25, 15, 5, 25 reps

4 SET SUPERSET

Chest Fly: 25, 15, 5, 25 reps Banded Arrows: 25, 15, 5, 25 reps

SUPERSET BACK & FORTH AS NEEDED

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

SUPERSET BACK & FORTH AS NEEDED

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

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

SUPERSET BACK & FORTH AS NEEDED

Add a band if needed Do push-ups on your knees if needed

Pull-ups: 30 reps total Push-ups: 60 reps total

4 SET SUPERSET

Bench Press: 20, 12, 5, 20 reps 1 Arm Rows: 20, 12, 5, 20 reps

4 SET SUPERSET

Incline Bench Press: 20, 12, 5, 20 reps Chest Supported Rows: 20, 12, 5, 20 reps

4 SET SUPERSET

Chest Fly: 20, 12, 5, 20 reps Banded Arrows: 20, 12, 5, 20 reps

SUPERSET BACK & FORTH AS NEEDED

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

SUPERSET BACK & FORTH AS NEEDED

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

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

BICEP RIDICULOUSNESS: 5 SET SUPERSET

Twist Dumbbell Curls: 30 reps Hammer Curls: 30 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

TRICEP RIDICULOUSNESS: 5 SET SUPERSET

Dumbbell Skullcruhsers (touch nose): 30 reps Single Dumbbell Overhead Tricep Extensions: 30 reps Single Arm Heavy Dumbbell Kickbacks: 12 reps

HEAVY MINI GAUNTLET: 3-5 SETS

Alternating DB Curls: 12 reps Dumbbell Rollbacks: 12 reps Cross Body DB Hammer Curls: 12 reps Bodyweight Skullcrushers: 12 reps

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

BICEP RIDICULOUSNESS: 4 SET SUPERSET

Twist Dumbbell Curls: 25 reps Hammer Curls: 25 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

TRICEP RIDICULOUSNESS: 4 SET SUPERSET

Dumbbell Skullcruhsers (touch nose): 25 reps Single Dumbbell Overhead Tricep Extensions: 25 reps Single Arm Heavy Dumbbell Kickbacks: 10 reps

HEAVY MINI GAUNTLET: 3-4 SETS

Alternating DB Curls: 10 reps Dumbbell Rollbacks: 10 reps Cross Body DB Hammer Curls: 10 reps Bodyweight Skullcrushers: 10 reps

3X 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

BICEP RIDICULOUSNESS: 3 SET SUPERSET

Twist Dumbbell Curls: 20 reps Hammer Curls: 20 reps Incline Curls: 8 reps, 5 count twist, 4 more reps

TRICEP RIDICULOUSNESS: 3 SET SUPERSET

Dumbbell Skullcruhsers (touch nose): 20 reps Single Dumbbell Overhead Tricep Extensions: 20 reps Single Arm Heavy Dumbbell Kickbacks: 8 reps

HEAVY MINI GAUNTLET: 3 SETS

Alternating DB Curls: 8-10 reps Dumbbell Rollbacks: 8-10 reps Cross Body DB Hammer Curls: 8-10 reps Bodyweight Skullcrushers: 8-10 reps

3X 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

CONDITIONING

1 hour walk or hike outside

OR

Lunge 400-800 meters

OR

Ruck 3 miles

OR

60 Minute Cover Model Cardio Walk on 10-15% for 5 minutes Run on 0% for 5 minutes Alternate for one hour

CONDITIONING

1 hour walk or hike outside

OR

Lunge 400-800 meters

OR

Ruck 3 miles

OR

60 Minute Cover Model Cardio Walk on 10-15% for 5 minutes Run on 0% for 5 minutes Alternate for one hour