Day: Exercise:

Kang Squat

Single Arm Dumbbell Deadlift

Back Squat
1

Suitcase RNT Reverse Lunges

Dual Dumbbell Prone Row

Dual Kettlebell Rack Carry

Barbell Z Press

Segmented Clean Deadlift

Incline Dumbbell Bench Press

2

Strict Bar Dip

Russian Kettlebell Swing

Box Jump

Front Squat

Suitcase RNT Split Squat

Single Arm Farmers Walk

3
Strict Ring Pull Up

Seated Dumbbell Press

Dumbbell Suitcase Russian Step ups/leg

Ring Face Pull

 Kang Squat

GHD Hip Extension

Back Squat
4

Suitcase RNT Reverse Lunges

3 Point Dumbbell Row

Single Arm Kettlebell Rack Carry

Barbell Z Press

Segmented Clean Deadlift

5
Incline Dumbbell Bench Press

Strict Bar Dip

Dual Russian Kettlebell Swings

Front Squat

Suitcase RNT Split Squat

Kettlebell Front Rack Carry

6

Lean Away Strict Ring Pull Up

Dual Seated Arnold Press

Kettlebell Suitcase Walking Lunge

Kang Squat

Weighted Superman Hold

Back Squat
7
7

Suitcase RNT Reverse Lunges

Kettlebell See-Saw Row with Theraband on Knees

Mixed Kettlebell Front Rack Overhead Carry

Barbell Z Press

Segmented Clean Deadlift

Single Arm Incline Dumbbell Bench Press

8
Ring Push Up

Banded Russian Kettlebell Swings

Box Jump

Front Squat

Kettlebell Front Rack RNT Split Squat

Single Arm Farmers Walk

9
Lean Away Strict Ring Pull Up

Tall Kneeling Kettlebell Press

Dumbbell Suitcase Reverse Walking Lunge

Dumbbell Curl and Press

Barbell Good Morning

Single Leg Barbell Hip Thrust

Back Squat
10
10
Kettlebell Front Rack RNT Reverse Lunge

Chainsaw Row

Kettlebell Mixed Rack Suitcase Carry

Barbell Z Press

Segmented Clean Deadlift

Alternating Dumbbell Incline Bench Press Top Down

11
Feet Elevated Push Up

American Kettlebell Swings

Drop Jumps

Front Squat

Kettlebell Front Rack RNT Split Squat

Single Arm Kettlebell Overhead Carry

12
Wide Grip Strict Pull Up

Half Kneeling Single Arm Arnold Press

Zottman Curls

Tuck L-Hang

Barbell Good Morning

Single Leg Banded Glute Bridge

1-1/4 Back Squat

13
13

Kettlebell Front Rack Reverse Lunge

Plank Dumbbell Row

Kettlebell Cross Body Carry

Seated Barbell Behind the Neck Press

Supinated Grip Deadlifts

Single Arm Dumbbell Push Press

14
Ring Push Up

Box Jump

Dual Kettlebell Clean

Front Squat

Kettlebell Front Rack Front Foot Elevated Split Squat

Single Arm Farmers Walk

15
Semi Supinated Strict Ring Pull Up

Single Arm Kettlebell Z Press

Hammer Curls

L-Sit on Parallettes

Barbell Good Morning

Landmine Single Leg Romanian Deadlift

1-1/4 Back Squat

16
16

Kettlebell Rack Drop Lunge

Single Arm Dumbbell Torso Row

Filly Carry

Seated Barbell Behind the Neck Press

Supinated Grip Deadlifts

17
Alternating Kettlebell Push Press

Weighted Push Ups

Dual Kettlebell Snatch

Front Squat

Front Foot Elevated Back Rack Split Squat

Dual Kettlebell Overhead Carry

18
Wide Grip Strict Pull Up

Single Arm Dumbbell Arnold Z Press

Dumbbell Single Arm Reverse Curls

L-Sit Flutter Kicks

Seated Good Morning

Dumbbell Single Leg Romanian Deadlift

19 1-1/4 Back Squat

Kettlebell Front Rack Reverse Lunge + Front Squat

19

See-Saw Row

Dual Kettlebell Rack Carry

Seated Barbell Behind the Neck Press

Supinated Grip Deadlifts

20 Single Arm Kettlebell Push Press

Deficit Push Ups

Burpee High Jumps

Dual Russian Kettlebell Swings

Front Squat

Front Foot Elevated Back Rack Split Squat

Kettlebell Cross Body Carry

21
Wide Grip Strict Pull Up

Dumbbell Z Press

Alternating Dumbbell Curl and Press

L-Sit Flutter Kicks

Seated Good Morning
Single Leg Kettlebell Deadlift
1-1/4 Back Squat
22
Kettlebell Front Rack Walking Lunge
Ring Rows
Single Arm Kettlebell Overhead Carry
Seated Barbell Behind the Neck Press
Supinated Grip Deadlifts

23
 Single Arm Dumbbell Complex:
-3 SA DB Press
-5 SA DB Push Press
-7 SA DB Push Jerk
23
Clapping Push Ups
Burpee Broad Jumps for Distance

Kettlebell Complex:
-4 Dual KB Russian Swings
-4 Dual KB Cleans
-4 Dual KB Front Squats
Front Squat
Front Rack Split Squat (rear foot on 6" plates)
Dual Kettlebell Overhead Carry
Supinated Pull Up
24
Tall Kneeling Kettlebell Press
Kettlebell Reverse Curls
Banded Tricep Push Down
L-Sit Wipers
Split Stance Good Morning
Banded Glute Bridges
1-1/4 Back Squat
25
Kettlebell Front Rack Step Up
Renegade Rows
Kettlebell Cross Body Carry
Seated Barbell Behind the Neck Press
Deadlift - double overhand

Single Arm Dumbbell Complex:

-1 SA DB Press
-3 SA DB Push Press
-5 SA DB Push Jerk
26
Ring Push Up
Box Jump

Kettlebell Complex:
-2 Dual KB Russian Swings
-3 Dual KB Cleans
-5 Dual KB Front Squats
Front Squat
Front Rack Split Squat (rear foot on 6" plates)
Kettlebell Cross Body Carry
Strict Ring Pull Up
27
27
Tall Kneeling Kettlebell Push Press
Dumbbell Curl and Press
Banded Tricep Push Down
Hollow Rocks
Split Stance Good Morning
Single Leg Bodyweight Hip Thrust
Back Squat
28
Weighted Plank March
Archer Ring Rows
Kettlebell Front Rack Tall Kneeling to Standing
Standing Behind the Neck Press
Deadlift - double overhand

Single Arm Dumbbell Complex:

-3 SA DB Push Press
-3 SA DB Push Jerk
-3 SA DB Split Jerk
29
Weighted Ring Push Ups
Dumbbell Muscle Clean

Kettlebell Complex:
-5 Dual KB Cleans
-4 Dual KB Front Squats
-3 Dual KB Front Rack Reverse Lunge/leg
Front Squat
Front Rack Step Up
Mixed Kettlebell Front Rack Overhead Carry
Weighted Strict Pull Up
30
Single Arm Landmine Push Press
Alternating Dumbbell Curls
Diamond Push Ups
Hollow Rocks
Split Stance Good Morning
Barbell Hip Thrust
Back Squat
Banded Plank
31 Dual Kettlebell Clean
Dual Kettlebell Front Rack Squats

Alternating Dual Kettlebell Front Rack Reverse Lunge

Single Arm Farmers Walk
Standing Behind the Neck Press
 Deadlift - double overhand

Dumbbell Complex:
-8 Dumbbell See Saw Press
32 -8 Dumbbell See Saw Push Press
-8 Dumbbell See Saw Push Jerk
Push Ups
Dual Kettlebell Deadlifts
Dual Kettlebell Clean
Kettlebell Front Rack Carry
Front Squat
Kettlebell Front Rack Step Up
Dual Kettlebell Overhead Carry
Weighted Strict Pull Up
33
Single Arm Kettlebell Thruster
Barbell Reverse Curls
Banded Tricep Push Down
Tuck L-Hang
Back Squat
Single Arm Kettlebell Rack Step Up
Kettlebell Front Rack Reverse Lunge
34
Lateral Banded Walk
Dual Kettlebell Russian Swings
Banded Plank
Standing Press
Deadlift - double overhand
35 Dumbbell Snatch
Clapping Push Ups
Russian Kettlebell Swing
Front Squat
Weighted Strict Pull Up
Single Arm Dumbbell Upright Row
36
Dumbbell Hammer Curl
Prisoner Step Up
Turkish Get Up
Dumbbell Bench Press
Dual Dumbbell Prone Row
Ring Rows
1
Ring Plank
Kettlebell Front Rack Wall Sit
Push Ups
 Front Squat
Suitcase RNT Split Squat
Strict Pull Up
2
Single Arm Dumbbell Press
Kettlebell Front Rack Carry
Strict Toes to Bar
Barbell Z Press
Supinated Grip Deadlifts
Strict Bar Dip
3
Single Arm Dumbbell Row
Dumbbell Deadlifts
Kettlebell Front Rack Tall Kneeling to Standing
Dumbbell Bench Press
Single Arm Dumbbell Row
Supinated Ring Row
4
Forearm Plank
Wall Sit Goblet Kettlebell Hold
Diamond Push Ups
Front Squat
Suitcase RNT Split Squat
5 Strict Pull Up
Seated Single Arm Kettlebell Press
Bent Over 2-arm Kettlebell/Dumbbell Rows
Barbell Z Press
Supinated Grip Deadlifts
Depth Push Ups
6 Dual Dumbbell Prone Row
Deadlift - double overhand
Strict Kettlebell Press
Kettlebell Push Press
Glute Bridge Dumbbell Bench Press
Dual Dumbbell Prone Row
Ring Face Pull
7
Ring Plank
Ring Push Up
Single Arm Dumbbell Muscle Snatch
Front Squat
Dumbbell Suitcase RNT Split Squat
Lean Away Strict Ring Pull Up
8
Single Arm Seated Arnold Press
8

Renegade Rows
Tuck Ups
Barbell Z Press
Supinated Grip Deadlifts
Weighted Push Ups
9 Prone Barbell Row
Single Leg Suitcase Deadlifts
Dumbbell Strict Press
2 Arm Dumbbell Overhead Carry
Glute Bridge Dumbbell Bench Press
Banded Pendlay Row
Dumbbell Box Step Ups
10 False Grip Ring Rows
Weighted Plank
Abmat Sit Ups
Alternating Dumbbell Muscle Snatch
Front Squat
Kettlebell Front Rack RNT Split Squat
Strict Chest to Bar Pull Up
11
Dual Seated Arnold Press
Abmat Sit Ups
2 Arm Dumbbell Overhead Carry
Barbell Z Press
Dumbbell Romanian Deadlift
Strict Bar Dip
12 Three Point Dumbbell Row
Clean Grip Deadlifts
Kettlebell Push Press
Kettlebell Overhead Carry
Alternating Glute Bridge Dumbbell Bench Press
Supinated Bent Over Row
Lateral Box Step Overs
13 Supinated Ring Row
Weighted Plank
Russian Twists
Dumbbell Power Cleans
Front Squat
Rear Foot Elevated Split Squat
Strict Pull Up
14
Single Arm Seated Arnold Press
14

Dumbbell Bear Crawl

2 Arm Dumbbell Overhead Carry
Seated Barbell Behind the Neck Press
Split Stance Romanian Deadlift
Ring Push Up
15 Single Arm Ring Rows
American Kettlebell Swings
Single Arm Dumbbell Push Press
Rower Pike Ups
Single Arm Glute Bridge Dumbbell Bench Press
Dumbbell Bent Over Row
Kettlebell Front Rack Reverse Lunge
16
Weighted Wall Sit
Weighted Plank
Dubbell Bicep Curls
Front Squat
Rear Foot Elevated Split Squat
Strict Chest to Bar Pull Up
17
Half Kneeling Single Arm Arnold Press
Single Arm Farmers Walk
Abmat Sit Ups
Half Kneeling Behind the Neck Press
Single Arm Dumbbell Deadlift
Clapping Push Ups
18 Chin Over Vertical Plane Pull Up Hold
Kettlebell Swings
Dumbbell Push Press
Strict Toes to Rings
Close Grip Bench Press
Supinated Bent Over Row
Single Arm Kettlebell Overhead Reverse Lunge
19
Seated Sled Drag Face Pull
Weighted Kettlebell Front Rack Wall Sit
Single Arm Dumbbell Preacher Curls

Front Squat
Rear Foot Elevated Split Squat

20
20 Pull Up Complex:
-Weighted Strict Pull Up
-Strict Chest to Bar Pull Up
-Strict Pull Up
Dual Seated Arnold Press
Kettlebell Cross Body Carry
Seated Barbell Behind the Neck Press
Incline Dumbbell Bench Press
Strict Bar Dip
21 Chest to Ring Hold
Kettlebell Swings
Dumbbell Push Press
Abmat Sit Ups
Close Grip Bench Press
Snatch Grip Bent Over Row
Banded Face Pull
22
Ring Body Saw
Goblet Squats
Dumbbell Curl and Press

Front Squat
Kettlebell Front Rack Front Foot Elevated Split Squat
23
Strict Chest to Bar Pull Up
Half Kneeling Single Arm Arnold Press
Filly Carry
Half Kneeling Behind the Neck Press
Incline Dumbbell Bench Press
24 Kettlebell Swings
Abmat Sit Ups
Dumbbell Reverse Lunges
Close Grip Bench Press
Supinated Bent Over Row
Single Arm Kettlebell Overhead Step Up
Dumbbell Elbowing Row
25
Hollow Rocks
Goblet Squats
Ring Plank
Alternating Dumbbell Curls

Front Squat

26
 Kettlebell Strict Press
26 Dual Russian Kettlebell Swings
Kettlebell Front Rack Walking Lunge
Strict Pull Up
Dumbbell Bear Crawl
Half Kneeling Barbell Press
Alternating Incline Dumbbell Bench Press
Renegade Rows
27 Abmat Sit Ups
Dumbbell Push Press
Clean Grip Deadlifts
Box Jump
Close Grip Bench Press
Prone Barbell Row
Alternating Step Up
28
Kettlebell Deadbugs
Goblet Squats
Dumbbell Power Cleans

Front Squat
Incline Dumbbell Bench Press
29 Dumbbell Deadlifts
Russian Kettlebell Swing
Strict Ring Pull Up
Farmers Walk
Split Stance Behind the Neck Press
Dumbbell Bench Press
Seated Banded Face Pull
30 Chainsaw Row
Deadlift - double overhand
Dumbbell Z Press
Turkish Get Up
Close Grip Bench Press
Banded Pendlay Row
Strict Chest to Bar Pull Up
31
Hollow Rocks
Heavy Wall Balls
Banded Russian Kettlebell Swings

Front Squat
32
32
Farmers Walk
Dumbbell Bench Press
Split Stance Barbell Strict Press
Single Arm Dumbbell Push Press
33 Dual Prone Dumbbell Rows
Deadlift - double overhand
Box Jump
Close Grip Bench Press
Renegade Rows
34
Dumbbell Step Ups
Weighted Strict Pull Up
Front Squat
Dumbbell Push Press
35
Farmers Walk
Goblet Squats
Strict Press
Single Arm Landmine Push Press
36 Archer Ring Rows
Deadlift - double overhand
Box Jump
Front Squat
Staggered Stance Deadlift
1
Front Foot Elevated Split Squat
Jefferson Curl
Push Press
Incline Dumbbell Bench Press
2
Strict Pull Up
L-Sit on Parallettes
RNT Reverse Lunges
Turkish Sit Up
3 Ring Body Saw
Segmented Snatch Grip Deadlift
Single Arm Farmers Walk
Front Squat
Staggered Stance Deadlift
4
Front Foot Elevated Split Squat
Jefferson Curl
Push Press
Single Arm Incline Dumbbell Bench Press
5
Strict Pull Up
5

L-Sit on Parallettes
RNT Reverse Lunges

Kettlebell Complex:
-5 1-arm KB Sit Up
6 -5 Single Arm KB Z Press @ 20X1 tempo
Ring Body Saw
Segmented Snatch Grip Deadlift
Farmers Walk
Front Squat
Staggered Stance Deadlift
7
Front Foot Elevated Split Squat
Jefferson Curl
Push Press
Incline Alternating Dumbbell Bench Press
8
Strict Pull Up
Ring Plank
RNT Reverse Lunges

Kettlebell Complex:
-3 1-arm KB Sit Up
9 -1 Turkish Get Up
-3 KB Windmill
Ring Body Saw
Segmented Snatch Grip Deadlift
Dual Kettlebell Rack Carry
Front Squat
Barbell Single Leg Romanian Deadlift
10
Front Foot Elevated Split Squat
Barbell Good Morning
Push Press
Dumbbell Bench Press
11
3 Point Dumbbell Row
Hollow Body Hold
Single Arm Overhead Walking Lunge
Turkish Sit Up
12 Barbell Windshield Wipers
Clean Grip Deadlifts
Single Arm Kettlebell Rack Carry
Back Squat
Barbell Single Leg Romanian Deadlift
13
Rear Foot Elevated Split Squat
13

Farmers Walk
Push Press
Single Arm Dumbbell Push Press
14 Single Arm Dumbbell Torso Row
Kettlebell Floor Press
Wide Grip Strict Pull Up
Kettlebell Cross Body Step Up
Ring Body Saw
See-Saw Row
15 Clean Grip Deadlifts
Quadruped Crawl
Single Arm Dumbbell Overhead Squats
Hammer Dumbbell Curls
Back Squat
Landmine Single Leg Romanian Deadlift
16
Rear Foot Elevated Split Squat
Kettlebell Cross Body Carry
Push Press
Single Arm Dumbbell Push Press
17 See-Saw Row
Glute Bridge Single Arm Dumbbell Floor Press
Strict Pull Up
Kettlebell Cross Body Step Up
L-Sit on Parallettes
Band Resisted Glute Bridge
18 Clean Grip Deadlifts
Quadruped Crawl
Single Arm Kettlebell Hang Squat Clean Thruster
Kettlebell Reverse Curls
Back Squat
Landmine Single Leg Romanian Deadlift
19 Rear Foot Elevated Split Squat
Kettlebell Cross Body Reverse Lunge
Quadruped Crawl
Push Press

20
 Single Arm Dumbbell Complex:
-5 SA DB Push Press R
-5 SA DB Push Jerk R
rest 15sec
-5 SA DB Push Press L
20 -5 SA DB Push Jerk L
Glute Bridge Dumbbell Bench Press

Pull Up Complex:
-1 Strict C2B Pull Up
-2 Strict Toe to Bar
-3 Strict Pronated Pull Up
Ring Dips
Kettlebell Cross Body Split Squat
L-Sit on Parallettes
Single Leg Band Resisted Glute Bridge
21
Clean Grip Deadlifts
Single Arm Kettlebell Overhead Squats
Barbell Thrusters
Back Squat
Dumbbell Single Leg Romanian Deadlift
22
Rear Foot Elevated Split Squat
Barbell Good Morning
Push Press

Single Arm Dumbbell Complex:

-3 SA DB Push Press R
-3 SA DB Push Jerk R
-3 SA DB Split Jerk R
-10 Chainsaw Row R
23 rest 30sec
-3 SA DB Push Press L
-3 SA DB Push Jerk L
-3 SA DB Split Jerk L
-10 Chainsaw Row L
Glute Bridge Dumbbell Floor Press

Pull Up Complex:
-3 Wide Grip Strict Pull Up
-3 Medium Grip Strict Pull Up
-3 Narrow Grip Strict Pull Up
Kettlebell Cross Body Split Squat
L-Sit on Parallettes
24
24
Landmine Single Leg Romanian Deadlift
Clean Grip Deadlifts
Front Squat
25 Back Squat
Barbell Good Morning
Push Press

Dumbbell Complex:
-6 2-arm DB Push Press
26 -6 2-arm DB Push Jerk
-6 2-arm DB Split Jerk
-6 2-arm DB Bent Over Row
Glute Bridge Barbell Floor Press
Weighted Strict Pronated Pull Up
Kettlebell Cross Body Reverse Lunge
L-Sit Flutter Kicks
27
Dumbbell Single Leg Romanian Deadlift
Deficit Clean Grip Deadlift
Front Squat
Back Squat
28
Sled Push
Split Stance Good Morning
Push Press

Dumbbell Complex:
-4 2-arm DB Push Press
29 -4 2-arm DB Push Jerk
rest 15sec
-6 SA DB Torso Row R
-6 SA DB Torso Row L
Glute Bridge Barbell Floor Press
Weighted Strict Supinated Chest to Bar Pull Up
Kettlebell Cross Body Reverse Lunge
L-Sit Flutter Kicks
Band Resisted Glute Bridge
30
Deficit Clean Grip Deadlift
Dumbbell Thrusters
Single Arm Dumbbell Reverse Lunge
Front Squat
Back Squat
31
Reverse Sled Drag
Split Stance Good Morning
 Push Press

Dumbbell Complex:
32 -4 DB Push Jerk
-4 DB Bent Over Row
-4 DB Split Jerk
-4 DB Bent Over Row
Glute Bridge Barbell Floor Press
Weighted Strict Pronated Chest to Bar Pull Up

Single Arm Dumbbell Complex:

-SA Cross Body RDL
-SA Cross Body Muscle Snatch
33 -SA Overhead Reverse Lunge
-SA DB Overhead Squat
3 complexes per arm
L-Sit Wipers
Single Leg Band Resisted Glute Bridge
Deficit Clean Grip Deadlift
Front Squat
34 Front Squat
Rear Foot Elevated Split Squat
Push Press
Weighted Strict Dip
35
Weighted Strict Pronated Pull Up
Strict Dips
Strict Pull Up
Ring Push Up
Double Unders

Kettlebell Complex:
-6 SA KB Deadlift
-5 KB Snatch/arm
-4 SA KB OH Reverse Lunge
L-Sit Wipers
Overhead Squat
36

For Time:
30 Dual KB Front Squats
Row 400m
20 Dual KB Front Squats
Row 400m
10 Dual KB Front Squats
Segmented Snatch Grip Deadlift
1
 Banded Russian Kettlebell Swings
1
Box Step Down
Landmine Single Leg Romanian Deadlift
Muscle Clean

2 Push Press
Filly Press
Deficit Handstand Push Up Negative
Barbell Hip Thrust
Back Squat
3
Close Grip Bench Press
Dumbbell Bench Press
Segmented Snatch Grip Deadlift
Russian Kettlebell Swing
4
Box Step Down
Landmine Single Leg Romanian Deadlift
Muscle Clean

5 Push Press
Filly Press
Deficit Handstand Push Up Negative
Barbell Hip Thrust
Back Squat
6
Close Grip Bench Press
Single Arm Incline Dumbbell Bench Press
Segmented Snatch Grip Deadlift
Segment Snatch Pull
7
Box Step Down
Landmine Single Leg Romanian Deadlift
Muscle Clean

8 Push Press
Single Arm DB Physio Ball Bench Press
Deficit Handstand Push Up Negative

Barbell Complex:
-5 Good Morning 3111
-5 Kang Squat (hold 2 sec at bottom)
9 rest 2 mins x 3
Back Squat
Close Grip Bench Press
9

Seated Alternating Dumbbell Press

Segmented Snatch Grip Deadlift
Segment Snatch Pull
10
Box Step Down
Sumo Stance Good Morning

Clean Complex:
-2 Muscle Clean
-2 Hang Muscle Clean (below knee)
rest 90sec x 3
11

Power Jerk
Single Arm Dumbbell Glute Bridge Bench Press
Deficit Handstand Push Up Negative

Barbell Complex:
-4 Good Morning 3111
-4 Back Rack Reverse Lunge/leg
12 -4 Kang Squat
rest 2 mins x 3
Back Squat
Close Grip Bench Press
Alternating Dumbbell Bench Press
Snatch Grip Deadlift

Snatch Complex:
13 -3 Snatch High Pull
-3 Hang Snatch High Pull
rest 2 mins x 3 sets
Kettlebell Front Rack Step Up
Sumo Stance Good Morning

Clean Complex:
-2 Clean High Pul
-2 Muscle Clean
-2 Power Clean (pause 3sec at shin)
rest 75sec x 3
14

Power Jerk
Close Grip Bench Press
Strict Handstand Push-Up Negatives
Back Squat
 Barbell Complex:
-3 Good Morning 3111
15 -6 Back Rack Walking Lunge Steps
-3 Kang Squat
rest 2 mins x 3

Close Grip Bench Press

Dumbbell Floor Press
Snatch Grip Deadlift

Snatch Complex:
-2 Snatch Lift Off
16 -2 Snatch High Pull
-2 Hang Snatch High Pull
rest 2 mins x 3 sets
Kettlebell Front Rack Step Up
Sumo Stance Good Morning

Clean Complex:
-3 Clean High Pul
-2 Clean Pull
17 -1 Power Clean (6 second pull to knees before
exploding into the power celan)
rest 75sec x 3
Power Jerk
Close Grip Bench Press
Pike Strict HSPU Feet On box
Back Squat

Barbell Complex:
-3 Good Morning 3111
-6 Back Rack Step Ups Low Box (3/leg)
18 -3 Kang Squat
-6 Back Squats 1010
rest 2 mins x 3

Close Grip Bench Press

Alternating Dumbbell Floor Press
Snatch Grip Deadlift

19
 Snatch Complex:
-1 Snatch Lift Off (pause 2sec at knee)
19 -1 Snatch High Pull
-1 Segment Power Snatch
rest 2 mins x 5 sets (work between 65-75% of 1RM
Power Snatch)
Kettlebell Front Rack Step Up
Seated Wide Stance Good Morning

Clean Complex:
-2 Clean High Pull (pull bar to nipples)
-2 Slow Pull Power Clean (4sec pull to knees)
20 -2 Power Clean
rest 60sec x 3
Power Jerk
Close Grip Bench Press
Hindu Push Ups
Back Squat

Barbell Complex:
-3 Kang Squat
-3 Back Rack Lunges/leg
21 -3 Good Mornings
-3 Back Rack Lunges/leg
rest 2 mins x 3

Close Grip Bench Press

Glute Bridge Single Arm Dumbbell Floor Press
Snatch Grip Deadlift

Snatch Complex:
-2 Snatch High Pull
-2 Hang Snatch Power Snatch
rest 2 mins x 5 sets (build from 70-80% of PS 1RM)

22
Kettlebell Rack Complex:
-KB Front Rack Reverse Lunge R
-KB Front Rack Step Up R
-KB Front Rack Reverse Lunge L
-KB Front Rack Step Up L
x 3-5 Complexes, rest 60sec
Seated Wide Stance Good Morning
 Clean Complex:
-1 Clean High Pull
-1 Clean Pull
-1 Slow Pull Power Clean (4sec pull to knees)
-1 Segment Power Clean
-1 Power Clean
23 rest 60sec x 3
Power Jerk
Close Grip Bench Press

Ring Push Up Complex:

-3 Archer per Arm
-6-9 Ring Push Up 20X0
rest 90sec x 3
Back Squat
Close Grip Bench Press

24 Barbell Complex:
-Front Rack Reverse Lunge R
-Front Rack Step Up R
-Front Rack Reverse Lunge L
-Front Rack Step Up L
x 4/leg continuous
rest 2 mins x 3
Snatch Grip Deadlift

Snatch Complex:
25 -1 Snatch High Pull
-1 Slow Pull Power Snatch (3sec pull to knee)
Every 90sec x 10 sets (build from 70-80% of PS 1RM)
Back Rack Box Step Down
Banded Russian Kettlebell Swings

Barbell Complex:
-1 Clean Lift Off
-1 Slow Pull Power Clean (3sec pull to knees)
-1 Power Clean
-2 Push Jerk TnG
26 Every 2mins x 8
Close Grip Bench Press
26

Handstand Push Up Complex:

-3 Strict Deficit Handstand Push Ups
-6 Kipping Deficit Handstand Push Ups
rest 90 sec x 3

Dumbbell Complex:
-5 Ipsilateral Loaded DB Overhead Step Up R
-5 Single Arm DB Overhead Squat R
rest 30sec
27 -5 Ipsilateral Loaded DB Overhead Step Up L
-5 Single Arm DB Overhead Squat L
rest 90sec x 3
Back Squat
Close Grip Bench Press

Bench Glute Bridge Alternating Dumbbell Chest Press

Snatch Grip Deadlift

Snatch Complex:
-1 Snatch Lift Off (hold 3sec at knee)
28 -1 Segment Power Snatch
-1 Power Snatch
rest 2 mins x 4-5 sets (working in the 70-80% loading
range)
Back Rack Box Step Down
Banded Deadlift

Barbell Complex:
-1 Slow Pull Power Clean (3sec pull to knees)
-1 Segment Power Clean
29 -3 Split Jerk
*60-75% effort today - focus on footwork in clean and
split jerk
Close Grip Bench Press
Strict Handstand Push-Up

Dumbbell Complex:
-4 Contralateral DB Overhead Reverse Lunge R
-4 Contralateral DB Overhead Step Up R
rest 30sec
30 -4 Contralateral DB Overhead Reverse Lunge L
-4 Contralateral DB Overhead Step Up L
rest 90sec x 3
Back Squat
30

Close Grip Bench Press

Single Arm Dumbbell Glute Bridge Bench Press
Tempo: 1st Time: 2nd Time:
11/20/18: 2/14/20:
3131 75x6 75x6
11/20/18: 2/14/20:
3010 50x6/arm 60x6
11/20/18: 2/14/20:
5551 75x5 95x5
11/20/18: 2/14/20:
20X1 30x8/leg 40x8/leg
11/20/18: 2/14/20:
2111 55x8 50x8
11/20/18: 2/14/20:
Silver KB? 2 53's
2/15/20:
85x5
2/15/20:
3131 205x5
2/15/20:
31X1 50x3
2/15/20:
21X1 6, 6, 6
2/15/20:
72x12
2/15/20:
30"+45+25+10 plates
11/24/18: 2/17/20:
32X1 115x6 95x6
11/24/18: 2/17/20:
2121 30x8/leg 40x8/leg
11/24/18: 2/17/20:
40kg 72lbs
11/24/18: 2/17/20:
21X1 6, 4, 5 6, 4, 4
11/24/18: 2/17/20:
2112 30x7 30x8
2/17/20:
30x10/leg
2/17/20:
10
 11/27/18: 2/22/20:
3111 115x3 95x5
11/27/18: 2/22/20:
2112 0lbs 8x3 8 x red band
11/27/18: 2/22/20:
4441 120x4 135x4
11/27/18: 2/22/20:
30X1 35x6/leg 50x6/leg
11/27/18: 2/22/20:
31X1 60x6/arm 70x6/arm
11/27/18: 2/22/20:
28kg 62 lbs
11/29/18: 2/24/20:
105x3 90x6, 95x3
11/29/18 2/24/20:
3131 185x4 225x4
11/29/18 2/24/20:
40X1 50x6 50x6
11/29/18 2/24/20:
3012 0lbs 5, 5, 5 10lbs x 4
11/29/18 2/24/20:
16kg kbs 2 35lb kbs
12/1/18: 2/25/20:
32X1 135x5 110x5
12/1/18: 2/25/20:
3111 35x8 45x6
12/1/18: 2/25/20:
2 20kg KBs 2 53 lbs KBs
12/1/18: 2/25/20:
31X1 0lbs 5,5,4 0lbs 5, 4, 3
12/1/18: 2/25/20:
2121 35x6 30x6
12/1/18: 2/25/20:
2 20kg KBs 2 35lb kbs
12/4/18: 2/27/20:
3131 120x3 115x3
12/4/18: 2/27/20:
5lb plate 30sec 5lb plate 30sec
12/4/18: 2/27/20:
3331 155x3 155x3
 12/4/18: 2/27/20:
30X1 40x6/leg 65x4/leg
12/4/18: 2/27/20:
3111 35lbs kbs 2 35lb kbs
12/4/18: 2/27/20:
35lbs kbs 2 53lb kbs
12/6/18: 2/28/20:
105x4 100x4
12/6/18: 2/28/20:
3030 215x3 245x3
12/6/18: 2/28/20:
40X0 50x6/arm 50x3
12/6/18: 2/28/20:
2020 0lbs 13, 11, 10 0lbs 15, 12, 9
12/6/18: 2/28/20:
Green Band w 35lbs kb Red band & 44 lb kb

2/28/20:
30"+45 (3.25")+35
12/6/18: (2.75")+25 (2")+10 (1")
36in box plate = 39"
12/8/18: 3/1/20:
32X1 155x4 140x4
12/8/18: 3/1/20:
2020 2 35 lb kbs 2 35's x 6/leg
12/8/18: 3/1/20:
62 lb kb 80lb db
12/8/18: 3/1/20:
(3 sec on way down) 30lbs x 3 26lbs: 3, 3, 3
12/8/18: 3/1/20:
3131 35x6 35x6
12/8/18: 3/1/20:
30lbs BW (left knee hurt)
12/8/18: 3/1/20:
30lbs 25lbs
12/11/18: 3/3/20:
3111 65x8 80x8
12/11/18: 3/3/20:
(10 sec hold at top/leg) 65x3 80x2/side
12/11/18: 3/3/20:
2221 165x2 190x2
 12/11/18: 3/3/20:
20X1 35x6/leg 35x6/leg
12/11/18: 3/3/20:
30X0 50x6/arm 70x6/arm

3/3/20:
12/11/18: 90lb db at side, 62lb
62 kb in front rack
12/13/18: 3/4/20:
110x3 105x4, 110x1
12/13/18: 3/4/20:
3030 235x2 265x2
12/13/18: 3/4/20:
40X0 50x5/arm 50x5/arm
12/13/18: 3/4/20:
0lbs 15,10,10 0lbs 18,12,10
12/13/18: 3/4/20:
44x12 53x12

3/4/20:
12/13/18: 30"+25 plate+15 plate
30" x 5 +10 plate
12/15/18: 3/6/20:
22X1 45x3 160x3
12/15/18: 3/6/20:
2020 35x5/leg 53'sx4
12/15/18: 3/6/20:
53 62
12/15/18: 3/6/20:
31X1 0lbs 5, 5, 4 10lbsx5
12/15/18: 3/6/20:
31X1 40x6/arm 45x6
12/15/18: 3/6/20:
20x12 30x7
3/6/20:
30secx3
12/18/18: 3/8/20:
4010 75x3 105x7
12/18/18: 3/8/20:
10X2 Black Band Greenx10
12/18/18: 3/8/20:
(3 sec lowering on first eccentric) 150x5 165x5
 12/18/18: 3/8/20:
1010 35x12 35'sx12
12/18/18: 3/8/20:
35x6/arm 50lbsx6/arm
12/18/18: 3/8/20:
44 62H 72L
12/20/18: 3/9/20:
21X2 75x6 80x6
12/20/18: 3/9/20:
3131 144x6 205x6
12/20/18: 3/9/20:
50X0 50x6/arm 55x4/arm
12/20/18: 3/9/20:
13,14,16 17,16,15

3/9/20:
12/20/18: 30"+45plate+25plate+
>30" 15plate+10plate
12/20/18: 3/9/20:
44x8 53'sx8
12/22/18: 3/11/20:
21X1 150x2.2.2 155x2.2.2
12/22/18: 3/11/20:
2121 35x6/leg 35's5x6/leg
12/22/18: 3/11/20:
88 90
12/22/18: 3/11/20:
21X2 0lbs 5,5,5 0lbs 5, 10lbs 4,4
12/22/18: 3/11/20:
21X2 35x6/arm 44x5/arm
12/22/18: 3/11/20:
1010 20x15 20x15
12/22/18: 3/11/20:
20sec x 3 20sec x 3
12/25/18: 3/13/20:
3030 45x6 95x6
12/25/18: 3/13/20:
2010 25x8/leg 35x8
12/25/18: 3/14/20:
(3 sec lowering on first eccentric) 145x4 175x4
 12/25/18: 3/14/20:
1010 35x5/leg 35's x 5/leg
12/25/18: 3/14/20:
30X1 40x6 45x8
12/25/18: 3/14/20:
60/88 72/80
12/27/18: 3/14/20:
21X2 90x5 90x5 (easy)
12/27/18: 3/14/20:
3131 165x5 235x5
12/27/18: 3/14/20:
(4 sec down each rep) 53x3 35's x 5
12/27/18: 3/14/20:
45lbsx10 35 x 10, 9, 8
12/27/18: 3/14/20:
35's x 8 35's x 8
12/29/18: 3/17/20:
20X1 145.125.95 155.125.95
12/29/18: 3/17/20:
2020 95x6/leg 105x6/leg
12/29/18: 3/17/20:
35's 53's
12/29/18: 3/17/20:
21X0 0lbs 7, 5, 5 0lbs 8, 5, 5
12/29/18: 3/17/20:
40x6/arm 45x6
3/17/20:
25's
3/17/20:
20sec x 3
3/19/20:
3010 105x6
3/19/20:
3010 40x8

3/19/20:
1/1/19: 190x2 (failed third
(3 sec lowering on first eccentric) 165x3 rep)
3/19/20:
1010 35's
 3/19/20:
30X1 45x6/arm
3/19/20:
53's
1/3/19: 3/20/20:
31X1 105x4 105x2
1/3/19: 3/20/20:
3131 155x4 245x4
1/3/19: 3/20/20:
(3 sec on way down each rep) 62x5/arm 62x5/arm
1/3/19: 3/20/20:
0lbs 10, 10, 10 35x8

1/3/19: 3/20/20:
35's x 12 35's x 12
3/21/20:
20X1 160.145.135
3/21/20:
30X0 120x5/arm
3/21/20:
62/72
3/21/20:
0lbs 12, 11, 10
3/21/20:
45's x 6/arm
3/21/20:
30's x 20, 16, 18
3/21/20:
23 sec x 3

1010

31X1
3131
 20X1
30X0

30X2

2020
10X1
(3 sec lowering on first eccentric)

20X0
TnG

22X1
20X1
 (hold 1 sec OH each rep)

4010
20X2
20X1

20X2
TnG

22X1
(3" below height of knee cap)

3010
20X2
20X1

20X2
TnG

22X1

40X0

20X2

22X1

21X1

30X1
2111
2020

2111
32X1
20X1
21X1
2112

31X1
21X1
2112

30X1
2112
21X2

2111
32X1
20X1
31X2
31X1

40X0
3111
31X1

30X0
20X2
21X0

20X1

32X1
30X1
31X1
2112
 40X0
20X1
21X1
3131

30X0
21X1
20"
2011

32X1
20X1
21X1
3111

40X0
21X1
21X1

30X)
21X1
(box height at leg < 90 degrees)
21X1

31X1
30X1

2112
 31X1
3010

21X2
21X2
1010

21X1
21X1
2110

3011
21X1
30X1

2111

21X1
30X0

30X0
21X1
2110

2011

00X1 (load means little, GO FAST)

20X1
 (3 sec on way down each rep)
2111

31X1
30X0

30X0
21X2

30X0

00X1 (load means little, GO FAST)

30X1

2111

21X1
20X0

30X0
21X0
(box height at leg=90 degrees)

2111

00X1 (load means little, GO FAST)

 21X1
20X0

30X0
21X0

00X1 (load means little, GO FAST)

21X1
30X0
30X0

30X0

00X1 (load means little, GO FAST)

 21X1

(Bodyweight)

30X0

21X1
30X0

5551
3131
2020 (4" step)
3131
31X2
40X0
21X2

2020

2020
3 Pauses on way up + 3 sec down

4441
2121
3010 (2-4" step)
4111
31X2
40X0 (Low Incline)
31X2
 31X1
2020 (3" Step)

(hold 1sec in extended position)

3 Pauses on way up + 3 sec down

3331
2020
3011 (4-6" step)
4111
222X2
40X1 (Top Down)
21X0

31X1 (3" Step)

3 Pauses on way up + 3 sec down

2221
41X0
3011 (4-6" step)
3131
21X2
3111
2011

20X1

3 Pauses on way up

5551
41X0
2020
 TnG
40X0
31X0
2010

3011
2010
4441
3010
3010

TnG
50X0
20X1
21X1

30X0
2111
3010

TnG
20X0

2221
3010
2020

TnG

30X0
 30X1
30X0

20X0

3111
30X1
20X1
40X0

2010

20X0

2 sec hold at top

30X1

20X1
2020

2010
20X0

30X1

30X0

3131
 3011
3111

2sec pause in dip+2sec pause in

catch
4141
6sec lowering to floor
10X1
33X1
22X1
1010
3131

3111
4111

2sec pause in dip+2sec pause in

catch
3131
8sec lowering to floor
10X2
33X1
22X1 (Low Incline)
20X0
3131
Stand on a 2" Step
30X1
4111

2sec pause in dip+2sec pause in

catch
3131
6sec lowering to floor

33X1
221 (Low Incline)
 20X0
3131
Stand on a 2" Step
30X1
3111

2sec pause in dip+2sec pause in

catch
3131
8sec lowering to floor

33X1
22X1
30X0 (Bottom Up)
3030

1010
3010

1rep w/ 1sec pause in dip & catch

1rep w/ 1sec pause in dip
1rep w/ 1sec pause in catch
2020

22X1
10X1 (55-60% 1RM with Light
Band)
20X0
3030

1010
2111

TnG reps at shoulder

2020

22X1

10X1 (60-65% 1RM with Light

Band)

2020 (from 2" deficit)

 1010
3010

TnG reps at shoulder

20X1

22X1

10X1 (65-70% 1RM with Light

Band)
20X0
2020
 TnG reps at shoulder
20X1

20X0
20X0

3131 (Supinated Grip)

3011

20X1
 21X1
20X1

20X0 (Top Down)

3131 (Supinated Grip)

3011
10-12 reps TnG

40X1

21X1
20X1
30X0
Day: Exercise:
Dumbbell Bench Press
Dual Dumbbell Prone Row
Ring Rows
1
Ring Plank
Kettlebell Front Rack Wall Sit
Push Ups
Front Squat
Suitcase RNT Split Squat
Strict Pull Up
2
Single Arm Dumbbell Press
Kettlebell Front Rack Carry
Strict Toes to Bar
Barbell Z Press
Supinated Grip Deadlifts
Strict Bar Dip
3
Single Arm Dumbbell Row
Dumbbell Deadlifts
Kettlebell Front Rack Tall Kneeling to Standing
Dumbbell Bench Press
Single Arm Dumbbell Row
Supinated Ring Row
4
Forearm Plank
Wall Sit Goblet Kettlebell Hold
Diamond Push Ups
Front Squat
Suitcase RNT Split Squat
5 Strict Pull Up
Seated Single Arm Kettlebell Press
Bent Over 2-arm Kettlebell/Dumbbell Rows
Barbell Z Press
Supinated Grip Deadlifts
Depth Push Ups
6 Dual Dumbbell Prone Row
Deadlift - double overhand
Strict Kettlebell Press
Kettlebell Push Press
Glute Bridge Dumbbell Bench Press
Dual Dumbbell Prone Row
Ring Face Pull
7
7
Ring Plank
Ring Push Ups
Single Arm Dumbbell Muscle Snatch
Front Squat
Dumbbell Suitcase RNT Split Squat
Lean Away Strict Ring Pull Up
8
Single Arm Seated Arnold Press
Renegade Rows
Tuck Ups
Barbell Z Press
Supinated Grip Deadlifts
Weighted Push Ups
9 Prone Barbell Row
Single Leg Suitcase Deadlifts
Dumbbell Strict Press
2 Arm Dumbbell Overhead Carry
Glute Bridge Dumbbell Bench Press
Banded Pendlay Row
Dumbbell Box Step Ups
10 False Grip Ring Rows
Weighted Plank
AMRAP Sit Ups in 30sec
Alternating Dumbbell Muscle Snatch
Front Squat
Kettlebell Front Rack RNT Split Squat
Strict Chest to Bar Pull Up
11
Dual Seated Arnold Press
Weighted Sit Ups
2 Arm Dumbbell Overhead Carry
Barbell Z Press
Dumbbell Romanian Deadlift
Strict Bar Dip
12 Three Point Dumbbell Row
Clean Grip Deadlifts
Kettlebell Push Press
Kettlebell Overhead Carry
Alternating Glute Bridge Dumbbell Bench Press
Supinated Bent Over Row
Lateral Box Step Overs
13 Supinated Ring Row
13
Weighted Plank
Russian Twists (30sec AMRAP w 20lbs)
Dumbbell Power Cleans
Front Squat
Rear Foot Elevated Split Squat
Strict Pull Up (30sec AMRAP)
14
Single Arm Seated Arnold Press
Dumbbell Bear Crawl
2 Arm Dumbbell Overhead Carry
Seated Barbell Behind the Neck Press
Split Stance Romanian Deadlift
Ring Push Ups (30sec AMRAP)
15 Single Arm Ring Rows
American Kettlebell Swings
Single Arm Dumbbell Push Press
Rower Pike Ups
Single Arm Glute Bridge Dumbbell Bench Press
Dumbbell Bent Over Row
Kettlebell Front Rack Reverse Lunge
16
Weighted Wall Sit
Weighted Plank
Dubbell Bicep Curls
Front Squat
Rear Foot Elevated Split Squat
Strict Chest to Bar Pull Up (40sec AMRAP)
17
Half Kneeling Single Arm Arnold Press
Single Arm Farmers Carry
Weighted Sit Ups
Half Kneeling Behind the Neck Press
Single Arm Dumbbell Deadlift
Clapping Push Ups (20sec AMRAP)
18 Chin Over Vertical Plane Pull Up Hold
Kettlebell Swings
Dumbbell Push Press
Strict Toes to Rings
Close Grip Bench Press
Supinated Bent Over Row
Single Arm Kettlebell Overhead Reverse Lunge
19
Seated Sled Drag Face Pull
Weighted Kettlebell Front Rack Wall Sit
19

Single Arm Dumbbell Preacher Curls

Front Squat
Rear Foot Elevated Split Squat

Weighted Strict Pull Up

20 +
Strict Chest to Bar Pull Up
+
Strict Pull Up
Dual Seated Arnold Press
Kettlebell Cross Body Carry
Seated Barbell Behind the Neck Press
Incline Dumbbell Bench Press
Strict Bar Dip (20sec AMRAP)
21 Chest to Ring Hold
Kettlebell Swings
Dumbbell Push Press
Abmat Sit Ups Fast
Close Grip Bench Press
Snatch Grip Bent Over Row
Banded Face Pull
22
Ring Body Saw
Goblet Squats
Dumbbell Curl and Press
Front Squat

Kettlebell Front Rack Front Food Elevated Split Squat

23
Strict Chest to Bar Pull Up (AMRAP Unbroken)
Half Kneeling Single Arm Arnold Press
Filly Carry
Half Kneeling Behind the Neck Press
Incline Dumbbell Bench Press
24 Kettlebell Swings
Weighted Sit Ups
Dumbbell Reverse Lunges
Close Grip Bench Press
Supinated Bent Over Row
Single Arm Kettlebell Overhead Step Up
Dumbbell Elbowing Row
25
Hollow Rocks (holding weight)
Goblet Squats
25

Ring Plank (weight plate on back)

Alternating Dumbbell Curls
Front Squat
Kettlebell Strict Press
Dual Russian Kettlebell Swings
26
Kettlebell Front Rack Walking Lunges
Strict Pull Ups
Dumbbell Bear Crawl
Half Kneeling Barbell Press
Alternating Incline Dumbbell Bench Press
Renegade Rows
27 Weighted Sit Ups
Dumbbell Push Press
Clean Grip Deadlifts
Tall Box Jump Step Down
Close Grip Bench Press
Prone Barbell Row
Alternating Step Up
28
Kettlebell Deadbugs
Goblet Squats
Dumbbell Power Cleans
Front Squat
Incline Dumbbell Bench Press
Dumbbell Deadlifts
29
Russian Kettlebell Swing
Strict Ring Pull Ups
Farmers Walk
Split Stance Behind the Neck Press
Dumbbell Bench Press
Seated Banded Face Pull
30 Chainsaw Rows
Deadlift - double overhand
Dumbbell Z Press
Turkish Get Up
Close Grip Bench Press
Banded Pendlay Row
Strict Chest to Bar Pull Up
31
Hollow Rocks (holding plate in arms, DB btw feet)
Heavy Wall Balls
Banded Russian Kettlebell Swings
 Front Squat
32 Farmers Carry
Dumbbell Bench Press
Split Stance Barbell Strict Press
Single Arm Dumbbell Push Press
33 Dual Prone Dumbbell Rows
Deadlift - double overhand
Tall Box Jump Step Down
Close Grip Bench Press
Renegade Rows (5min AMRAP)
34
Dumbbell Step Ups
Weighted Strict Pull Up
Front Squat
Dumbbell Push Press
35
Farmers Carry
Goblet Squats
Strict Press
Single Arm Landmine Push Press
36 Archer Ring Rows
Deadlift - double overhand
Tall Box Jump Step Down
Tempo: 1st Time:
30X1
2111
2020

2111
32X1
20X1
21X1
2112

31X1
21X1
2112

30X1
2112
21X2

2111
32X1
20X1
31X2
31X1

40X0
3111
31X1

30X0
20X2
21X0
 20X1

32X1
30X1
31X1
2112

40X0
20X1
21X1
3131

30X0
21X1
20"
2011

32X1
20X1
21X1
3111

40X0
21X1
21X1

30X)
21X1
(box height at leg < 90 degrees)
21X1
31X1
30X1

2112

31X1
3010

21X2
21X2
1010

21X1
21X1
2110

3011
21X1
30X1

2111

21X1
30X0

30X0
21X1
2110
 2011
00X1 (load means little, GO FAST)
20X1

(3 sec on way down each rep)

2111

31X1
30X0

30X0
21X2

30X0

00X1 (load means little, GO FAST)

30X1

2111

21X1
20X0

30X0
21X0
(box height at leg=90 degrees)
 2111
00X1 (load means little, GO FAST)

21X1
20X0

30X0
21X0

00X1 (load means little, GO FAST)

21X1
30X0
30X0

30X0
00X1 (load means little, GO FAST)

21X1

(Bodyweight)

30X0

21X1
30X0