19 August 2015 Progression

Beginner
- W/U:
  - 5 Rounds #4
    - 10 KB swings @44#
    - 3X Jumping Lunges
    - 5X Push-ups
- Training:
  - (1)
    - 10x HSPU
    - 15x Pull-up
    - 20x KB Swing @ 53#
    - 25x sit up
    - 30x Burpees
  - (2) Breathing Ladder 1-10 Repeats Med Ball Slams
    - 1-10 repeats add one rep at each successive rung of the ladder up to 10 and then repeat the ladder beginning with 1
    - The stopping point for a properly executed Breathing ladder occurs when the athlete can no longer perform the movement with the allotted number of breaths.
Intermediate
- W/U:
  - 5 Rounds #4
    - 15 KB swings @35#
    - 5X Jumping Lunges
    - 8X Push-ups
- Training:
  - (1)
    - 15x HSPU
    - 20x Pull-up
    - 25x KB Swing @ 53#
    - 30x sit up
    - 35x Burpees
  - (2) Breathing Ladder 1-10 Repeats Med Ball Slams
    - 1-10 repeats add one rep at each successive rung of the ladder up to 10 and then repeat the ladder beginning with 1
    - The stopping point for a properly executed Breathing ladder occurs when the athlete can no longer perform the movement with the allotted number of breaths.
Advanced
- W/U:
  - 5 Rounds #4
    - 20 KB swings @44#
    - 7X Jumping Lunges
    - 10X Push-ups
- Training:
  - (1)
    - 30x HSPU
    - 40x Pull-up
    - 50x KB Swing @ 53#
    - 60x sit up
    - 70x Burpees
  - (2) Breathing Ladder 1-10 Repeats Med Ball Slams
    - 1-10 repeats add one rep at each successive rung of the ladder up to 10 and then repeat the ladder beginning with 1
    - The stopping point for a properly executed Breathing ladder occurs when the athlete can no longer perform the movement with the allotted number of breaths.