- Beginner
- W/U:
- 5 rounds #1
- 5x Wall Ball
- 10x sit ups
- Shoulder dislocate stretch
- 5 rounds #1
- Training:
- 300m Row
- 100m Run
- W/U:
- Intermediate
- W/U:
- 5 rounds #1
- 8x Wall Ball
- 15x sit ups
- Shoulder dislocate stretch
- 5 rounds #1
- Training:
- 400m Row
- 200m Run
- W/U:
- Advanced
- W/U:
- 5 rounds #1
- 10x Wall Ball
- 20x sit ups
- Shoulder dislocate stretch
- 5 rounds #1
- Training:
- 500m Row
400m Run
- W/U:
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- 24 September 2015 Bench Press/Danny - September 24, 2015
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