LEVEL 3

BODYWEIGHT GPP

Box Squats: 3 minutes Farmers Carries: 3 minutes Push-ups: 20-50 reps Pull-ups: 1-25 reps

3 SET TRI-SET

Incline Bench Press: 20 reps Band Rows: 100 reps Arnold Press: 20 reps

3 SET TRI-SET

1 Arm Rows: 20 reps Band Press: 100 reps Lateral Raises: 20 reps

3 SET TRI-SET

Band Chest Fly: 20 reps Dumbbell Shrugs: 100 reps Banded Arrows: 20 reps

5-6 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps

Plank (hands or elbows): 30 seconds

*No rest

CONDITIONING

Incline Walk: 45 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 2

BODYWEIGHT GPP

Box Squats: 2-3 minutes Farmers Carries: 2-3 minutes Push-ups: 20-40 reps Pull-ups: 1-20 reps

2-3 SET TRI-SET

Incline Bench Press: 15-20 reps Band Rows: 90 reps Arnold Press: 15-20 reps

2-3 SET TRI-SET

1 Arm Rows: 15-20 reps Band Press: 90 reps Lateral Raises: 15-20 reps

2-3 SET TRI-SET

Band Chest Fly: 15-20 reps Dumbbell Shrugs: 90 reps Banded Arrows: 15-20 reps

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 12-15 reps

Plank (hands or elbows): 30 seconds

*No rest

CONDITIONING

Incline Walk: 40 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 1

BODYWEIGHT GPP

Box Squats: 2 minutes Farmers Carries: 2 minutes Push-ups: 20-30 reps Pull-ups: 1-15 reps

2 SET TRI-SET

Incline Bench Press: 12-15 reps Band Rows: 80 reps Arnold Press: 12-15 reps

2 SET TRI-SET

1 Arm Rows: 12-15 reps Band Press: 80 reps Lateral Raises: 12-15 reps

2 SET TRI-SET

Band Chest Fly: 12-15 reps Dumbbell Shrugs: 80 reps Banded Arrows: 12-15 reps

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 12 reps

Plank (hands or elbows): 20-30 seconds

*No rest

CONDITIONING

Incline Walk: 35 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 3

BODYWEIGHT GPP

Box Squats: 3 minutes Farmers Carries: 3 minutes Push-ups: 20-50 reps Pull-ups: 1-25 reps

3 SET TRI-SET

Squats: 20 reps Ankle Weight Hamstrings: 30 reps Standing Calf Raises: 20 reps

3 SET TRI-SET

Stiff Leg Deadlifts: 20 reps Ankle Weight Leg Extensions: 50 reps Seated Calf Raises: 20 reps

3 SET TRI-SET

Front Leg Elevated Lunges: 12 reps Back Leg eElevated Lunges: 12 reps Walking Lunges: 12 reps

CONDITIONING

Incline Walk: 45 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 2

BODYWEIGHT GPP

Box Squats: 2-3 minutes Farmers Carries: 2-3 minutes Push-ups: 20-40 reps Pull-ups: 1-20 reps

2-3 SET TRI-SET

Squats: 15-20 reps Ankle Weight Hamstrings: 25-30 reps Standing Calf Raises: 15-20 reps

2-3 SET TRI-SET

Stiff Leg Deadlifts: 15-20 reps Ankle Weight Leg Extensions: 40 reps Seated Calf Raises: 15-20 reps

2-3 SET TRI-SET

Front Leg Elevated Lunges: 10 reps Back Leg eElevated Lunges: 10 reps Walking Lunges: 10 reps

CONDITIONING

Incline Walk: 40 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 1

BODYWEIGHT GPP

Box Squats: 2 minutes Farmers Carries: 2 minutes Push-ups: 20-30 reps Pull-ups: 1-15 reps

2 SET TRI-SET

Squats: 12-15 reps Ankle Weight Hamstrings: 20-25 reps Standing Calf Raises: 12-15 reps

2 SET TRI-SET

Stiff Leg Deadlifts: 12-15 reps Ankle Weight Leg Extensions: 30 reps Seated Calf Raises: 12-15 reps

2 SET TRI-SET

Front Leg Elevated Lunges: 8 reps Back Leg eElevated Lunges: 8 reps Walking Lunges: 8 reps

CONDITIONING

Incline Walk: 35 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 3

BODYWEIGHT GPP

Box Squats: 3 minutes Farmers Carries: 3 minutes Push-ups: 20-50 reps Pull-ups: 1-25 reps

3 SET TRI-SET

Flat Bench Press: 20 reps Band Press: 100 reps Dumbbell Bent Over Rows: 20 reps

3 SET TRI-SET

Incline Bench Fly: 20 reps Seated Band Rows: 100 reps Frontal Raises: 20 reps

3 SET TRI-SET

1 Arm Rows: 20reps Banded Arrows: 100 reps Chest Flys: 20 reps

5-6 SET SUPERSET

Weighted Crunches or Ab Wheels: 15-20 reps

Plank (hands or elbows): 30 seconds

*No rest

CONDITIONING

Incline Walk: 45 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 2

BODYWEIGHT GPP

Box Squats: 2-3 minutes Farmers Carries: 2-3 minutes Push-ups: 20-40 reps Pull-ups: 1-20 reps

2-3 SET TRI-SET

Flat Bench Press: 15-20 reps Band Press: 90 reps Dumbbell Bent Over Rows: 15-20 reps

2-3 SET TRI-SET

Incline Bench Fly: 15-20 reps Seated Band Rows: 90 reps Frontal Raises: 15-20 reps

2-3 SET TRI-SET

1 Arm Rows: 15-20 reps Banded Arrows: 90 reps Chest Flys: 15-20 reps

4-5 SET SUPERSET

Weighted Crunches or Ab Wheels: 15 reps

Plank (hands or elbows): 25 seconds

*No rest

CONDITIONING

Incline Walk: 40 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 1

BODYWEIGHT GPP

Box Squats: 2 minutes Farmers Carries: 2 minutes Push-ups: 20-30 reps Pull-ups: 1-15 reps

2 SET TRI-SET

Flat Bench Press: 12-15 reps Band Press: 80 reps Dumbbell Bent Over Rows: 12-15 reps

2 SET TRI-SET

Incline Bench Fly: 12-15 reps Seated Band Rows: 80 reps Frontal Raises: 12-15 reps

2 SET TRI-SET

1 Arm Rows: 12-15 reps Banded Arrows: 80 reps Chest Flys: 12-15 reps

3-4 SET SUPERSET

Weighted Crunches or Ab Wheels: 12 reps

Plank (hands or elbows): 20 seconds

*No rest

CONDITIONING

Incline Walk: 35 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 3

BODYWEIGHT GPP

Box Squats: 3 minutes Farmers Carries: 3 minutes Push-ups: 20-50 reps Pull-ups: 1-25 reps

4 SET TRI-SET

DB Front Squat: 12 reps Bodyweight Squat: 25 reps Stiff Leg Deadlifts: 20 reps

4 SET TRI-SET

Walking DB Lunges: 12 reps Ankle Weight Hamstrings Curls: 50 reps ISO Lunges: 30 seconds per side

3X THROUGH

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

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

CONDITIONING

Incline Walk: 45 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 2

BODYWEIGHT GPP

Box Squats: 2-3 minutes Farmers Carries: 2-3 minutes Push-ups: 20-40 reps Pull-ups: 1-20 reps

3-4 SET TRI-SET

DB Front Squat: 10 reps Bodyweight Squat: 20-25 reps Stiff Leg Deadlifts: 15-20 reps

3-4 SET TRI-SET

Walking DB Lunges: 10 reps Ankle Weight Hamstrings Curls: 40 reps ISO Lunges: 25 seconds per side

2-3X THROUGH

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

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

CONDITIONING

Incline Walk: 40 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 1

BODYWEIGHT GPP

Box Squats: 2 minutes Farmers Carries: 2 minutes Push-ups: 20-35 reps Pull-ups: 1-15 reps

3 SET TRI-SET

DB Front Squat: 8 reps Bodyweight Squat: 15-20 reps Stiff Leg Deadlifts: 12-15 reps

3 SET TRI-SET

Walking DB Lunges: 8 reps Ankle Weight Hamstrings Curls: 30 reps ISO Lunges: 20 seconds per side

2X THROUGH

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

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

CONDITIONING

Incline Walk: 35 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 3

BODYWEIGHT GPP

Box Squats: 3 minutes Farmers Carries: 3 minutes Push-ups: 20-50 reps Pull-ups: 1-25 reps

REP PROGRESSION & BAND GAUNTLET: 5 SETS

Regular/Hammer Curl: 6 Rep Progression

Tricep Rollback/Elbows-out Press: 6 Rep Progression

Band Pushdowns: 30 reps

Band Overhead Extensions: 30 reps

Single Arm Pushdowns: 20-30 reps

Band Curls: 30 reps

3X THROUGH

Weighted Crunches: 50 reps Bicycle Crunches: 50 reps

CONDITIONING

Incline Walk: 45 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 2

BODYWEIGHT GPP

Box Squats: 2-3 minutes Farmers Carries: 2-3 minutes Push-ups: 20-40 reps Pull-ups: 1-20 reps

REP PROGRESSION & BAND GAUNTLET: 4 SETS

Regular/Hammer Curl: 5 Rep Progression

Tricep Rollback/Elbows-out Press: 5 Rep Progression

Band Pushdowns: 25 reps

Band Overhead Extensions: 25 reps

Single Arm Pushdowns: 25 reps

Band Curls: 25 reps

2-3X THROUGH

Weighted Crunches: 40 reps Bicycle Crunches: 40 reps

CONDITIONING

Incline Walk: 40 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

LEVEL 1

BODYWEIGHT GPP

Box Squats: 2 minutes Farmers Carries: 2 minutes Push-ups: 20-30 reps Pull-ups: 1-15 reps

REP PROGRESSION & BAND GAUNTLET: 3-4 SETS

Regular/Hammer Curl: 4-5 Rep Progression

Tricep Rollback/Elbows-out Press: 4-5 Rep Progression

Band Pushdowns: 20 reps

Band Overhead Extensions: 20 reps

Single Arm Pushdowns: 20 reps

Band Curls: 20 reps

2-3X THROUGH

Weighted Crunches: 30 reps Bicycle Crunches: 30 reps

CONDITIONING

Incline Walk: 35 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

CONDITIONING

Incline Walk: 45 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)

CONDITIONING

Incline Walk: 45 minutes on 12% incline

OR

Advanced: 400-800 meters of Lunges

Intermediate: 5-10 minutes of Lunges

Beginner to Intermediate: 10-20 minutes Walking on Incline

(I would advise an audio book or podcast while doing conditioning that makes you feel better sharper your mind)