Tacfit26 Flip Chart

(1)

26

(2)

TACFIT® Tactical Fitness Systems The Official TACFIT26 Flip Chart

No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews.

For information address: RMAX International P.O. Box 501388 Atlanta, GA 31150

Website: WWW.RMAXINTERNATIONAL.COM

Email comments and questions to: [email protected]

TACFIT® is a registered trademark of Sconik International LLC.

DISCLAIMER:

The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs.

LEGAL STATEMENT:

When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.

ATTENTION:

Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damages

arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercise

device. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.

IMPORTANT:

(3)

warmup

mobility exerciseworkout compensation cooldown

knee circle lunge Raise

Tactical front lunge Tactical rear lunge

pigeon backstroke knee ellipse

plank pull knee plank pull

downward facing dog hip hurdle sit thru hip

sit thru knee sit thru extension

forearm frog hitchhiker tactical pushup knee

tactical pushup screwing pushup

drill bit hold gunslinger Hollow Body crunch

spinal rock basic spinal rock pike

shoulder bridge spinal rotation table lift

tripod vertical tripod overhead

standing sidebend

Qual

TAc f I T 2 6

Mobility Manual Page 15 Compensation Manual Page 15

Mobility Manual Page 04

Compensation Manual Page 06

(4)

Rear

Lunge plankpull extensionsit thru screwing pushup rock pikespinal overheadtripod Front Lunge plank pull knee sit thru knee Tactical pushup spinal rock basic tripod vertical Lunge Raise knee ellipse sit thru hip tactical pushup knee Hollow Body Crunch table lift r ecruit r egr ession instructor

20/10x8+60

Qual

TAc f I T 2 6

Qual Manual Page 19 Qual Manual Page 20 Qual Manual Page 21 Qual Manual Page 22 Qual Manual Page 23 Qual Manual Page 24

Qual Manual Page 12 Qual Manual Page 13 Qual Manual Page 14 Qual Manual Page 15 Qual Manual Page 16 Qual Manual Page 17

(5)

warmup

hitchhiker clubbell two-handed swipe

seal twisting lunge ring/strap

single row double row lawnmower extension twisted lunge backstroke jump-up commando chin-up pull-up

downward facing dog knee to chest

push kick box step-uphop-up

hop-up ball squat hop-over parallel

squat

upward facing dog

TAc f I T 2 6

Al p h a

A

Mobility Manual Page 04 Mobility Manual Page 12

Compensation Manual Page 06 Compensation Manual Page 16

Compensation Manual Page 30 Mobility Manual Page 32

(6)

clubbell two-handed

swipe 45 lbs

ring/strap

extension pull-up box hop-over parallel squat clubbell two-handed swipe 35 lbs ring/strap lawnmower

chin-up box hop-up ball squat clubbell two-handed swipe 25 lbs ring/strap single row

commando box hop-up clubbell

two-handed swipe

15 lbs

ring/strap

double row jump-up box step-up

TAc f I T 2 6

Al p h a

A

d elta Lev el 1

20/10x8+60

Exercise Manual Page 05

gamma Lev el 2 Beta Lev el 3 alpha _Lev el 4

(7)

warmup

rolling shoulder blade kettlebell deadlift goblet clean goblet squat goblet throw sleeping warrior inside shoulder circle parallette / box

knee press forward ellipse backward ellipse

swing plank

locust leg swing leg thread

bear kong ape

king dancer basic Prayer Shoulder Plyo clubbell gama cast standing backbend

TAc f I T 2 6

b ravo

b

(8)

kettlebell goblet throw parallette / box press swing plank ape clubbell gama cast 45 lbs kettlebell goblet squat parallette / box press backward ellipse kong clubbell gama cast 35 lbs kettlebell goblet clean parallette / box press forward ellipse bear clubbell gama cast 25 lbs kettlebell two handed deadlift parallette / box press knee press

leg thread clubbell gama cast

15 lbs

TAc f I T 2 6

b ravo

b

4/1x4

Exercise Manual Page 06 Exercise Manual Page 48

d elta Lev el 1 gamma Lev el 2 Beta Lev el 3 alpha _Lev el 4

(9)

warmup

hindu push-up clubbell

shoulder park squat

upward facing dog sit-thru stretch quad press basic

gecko base switch continuous base switch alternating dying warrior side shoulder cast ring/strap

knee press swoop rocca roll-out camel

TAc f I T 2 6

c h a r l i e

c

(10)

clubbell shoulder park squat 45 lbs 5 l / 5 r base switch alternating 5 l / 5 r ring/strap roll out 5 clubbell shoulder park squat 35 lbs 5 l / 5 r base switch continuous 5 l / 5 r ring/strap rocca press 5 clubbell shoulder park squat 25 lbs 5 l / 5 r gecko 5 l / 5 r ring/strap swoop 5 clubbell shoulder park squat 15 lbs 5 l / 5 r quad press basic 5 ring/strap knee press 5

TAc f I T 2 6

c h a r l i e

c

emotm

(11)

warmup

rocking shin lunge front lunge rear lunge jump switch airborne lunge

shin lunge hollow body crunch spinal rock

basic pike straddle knee drop

shoulder bridge frog leg swim mountain climber

burpee

tadpole sprawl quad hop sprawl

wind removing windshield wiper kettlebell figure

eight seated spinal twist

TAc f I T 2 6

d e lta

d

(12)

airborne lunge 21 spinal rock knee drop 13 quad hop sprawl 8 kettlebell figure eight 32 kgs 5 jump switch 21 spinal rock straddle 13 tadpole sprawl 8 kettlebell figure eight 24 kgs 5 rear lunge 21 spinal rock pike 13 burpee 8 kettlebell figure eight 16 kgs 5 front lunge 21 spinal rock basic 13 mountain climber 8 kettlebell figure eight 8 kgs 5

TAc f I T 2 6

d e lta

d

amrap

(13)

warmup

lifting camel medicine ball neck squat

shotput floor slam jump throw

standing forward fold shirt ripping quad press basic

forward ellipse hopping

clapping

floor bow pull twisting lunge ring/strap

single row double row lawnmower extension

twisted lunge Prayer Shoulder Plyo clubbell gama cast standing backbend

leg swing leg thread bear

kong ape

king dancer basic

TAc f I T 2 6

e c h o

e

(14)

medicine ball jump throw

quad press

clapping ring/strapextension gama castclubbell 45 lbs ape medicine ball floor slam quad press hopping ring/strap lawnmower clubbell gama cast 35 lbs kong medicine ball shotput quad press forward ellipse ring/strap single row clubbell gama cast 25 lbs bear medicine ball neck squat quad press

basic double rowring/strap gama castclubbell 15 lbs

leg thread

TAc f I T 2 6

e c h o

e

[90/30x5]2

(15)

warmup

backstroke jump-up commando

chin-up pull-up

downward facing dog handcuff kettlebell push

press forward foldclasped hand knee to chest

push kick

box step-up hop-up

squat

upward facing dog Windshield Wiper clubbell clockwork

squat triangle

TAc f I T 2 6

foxtrot

f

(16)

pull-up

50 kettlebell push press 32 kgs 25 R / 25 l box hop-over parallel squat 50 clubbell clockwork squat 45 lbs 50 r / 50 l chin-up

50 kettlebell push press 24 kgs 25 R / 25 l box hop-up ball squat 50 clubbell clockwork squat 35 lbs 50 r / 50 l commando

50 kettlebell push press 16 kgs 25 R / 25 l box hop-up 50 clockwork clubbell squat 25 lbs 50 r / 50 l jump-up

50 kettlebell push press 8 kgs 25 R / 25 l box step-up 50 clockwork clubbell squat 15 lbs 50 r / 50 l

TAc f I T 2 6

foxtrot

f

afaP/T

(17)

warmup

windshield wiper kettlebell figure

eight seated spinal twist tripod overhead ring/strap

knee to chest feet to bar

cradle skinner

shin dancer bridge hollow body crunch spinal rock

shoulder bridge sit-thru stretch quad press basic

gecko base switch continuous base switch alternating dying warrior

TAc f I T 2 6

g o l f

G

(18)

kettlebell figure eight

32 kgs

ring/strap

skinner spinal rock knee drop alternatingbase switch kettlebell figure eight 24 kgs ring/strap cradle spinal rock straddle base switch continuous kettlebell figure eight 16 kgs ring/strap feet to bar spinal rock pike gecko kettlebell figure eight 8 kgs ring/strap knee to chest spinal rock

basic quad press Basic

TAc f I T 2 6

g o l f

G

20/10x8+60

(19)

warmup

folding shinbox twist one leg squat: high box

Medium box Low Box spinal rock

pigeon twisting lunge ring/strap

twisted lunge hindu push-up clubbell shoulder

park squat

upward facing dog leg swing leg thread

bear kong ape

king dancer basic

TAc f I T 2 6

h ote l

h

(20)

one leg squat spinal rock

ring/strap

extension clubbell shoulder park squat 45 lbs ape one leg squat Low Box ring/strap lawnmower clubbell shoulder park squat 35 lbs kong one leg squat Medium box ring/strap single row clubbell shoulder park squat 25 lbs bear one leg squat high box ring/strap

double row clubbell shoulder park squat 15 lbs leg thread

TAc f I T 2 6

h ote l

h

4/1x4

(21)

warmup

shinbox switch parallel squat ball squat

ball of foot squat jump squat

Sphinx shirt ripping quad press basic

forward ellipse hopping

clapping

floor bow pull backstroke jump-up

commando chin-up pull-up

downward facing dog

TAc f I T 2 6

i n d i a

i

Mobility Manual Page 04 Compensation Manual Page 06 Mobility Manual Page 24

(22)

jump squat

15 quad press clapping 10 pull-up 5 ball of foot squat 15 quad press hopping 10 chin-up 5 ball squat 15 quad press forward ellipse 10 commando 5 parallel squat 15 quad press basic 10 jump-up 5

TAc f I T 2 6

i n d i a

i

emotm

(23)

warmup

Sphinx hollow body crunch spinal rock

shoulder bridge side shoulder cast ring/strap

knee press swoop

rocca roll-out

camel sit-thru stretch quad press Basic

TAc f I T 2 6

j u l i e t

j

(24)

base switch alternating

21

jump squat

13 ring/straproll out 8 spinal rock knee drop 5 base switch continuous 21 ball of foot squat 13 ring/strap rocca press 8 spinal rock straddle 5 gecko 21 ball squat 13 ring/strap swoop 8 spinal rock pike 5 quad press basic 21 parallel squat 13 ring/strap knee press 8 spinal rock basic 5

TAc f I T 2 6

j u l i e t

j

amrap

(25)

warmup

lifting table kettlebell two-handed swing

Standing Backbend Clasped Hand Windshield Wiper clubbell clockwork

squat triangle floor hip worm sandbag

deadlift clean

clean squat thruster

flying locust inside shoulder circle parallette / box

swing plank

locust folding shinbox twist one leg squat:

high box Medium box Low Box spinal rock pigeon

TAc f I T 2 6

k i l o

k

(26)

kettlebell two handed swing 32 kgs clubbell clockwork squat 45 lbs sandbag

thruster parallette / box press swing plank one leg squat spinal rock kettlebell two handed swing 24 kgs clubbell clockwork squat 35 lbs sandbag clean squat parallette / box press backward ellipse one leg squat Low Box kettlebell two handed swing 16 kgs clubbell clockwork squat 25 lbs sandbag clean parallette / box press forward ellipse one leg squat Medium box kettlebell two handed swing 8 kgs clubbell clockwork squat 15 lbs sandbag

deadlift parallette / box knee press one leg squat high box

TAc f I T 2 6

k i l o

k

[90/30x5]2

(27)

warmup

frog leg swim mountain climber burpee

wind removing lifting camel medicine ball

neck squat shotput floor slam jump throw

standing forward fold hitchhiker clubbell two-handed

swipe

seal

TAc f I T 2 6

l i m a

l

Mobility Manual Page 12 Compensation Manual Page 16 Mobility Manual Page 18 Compensation Manual Page 25 Mobility Manual Page 07 Compensation Manual Page 31

(28)

quad hop

Sprawl 100 medicine ball jump throw 100 clubbell two-handed swipe 45 lbs 100 tadpole sprawl 100 medicine ball floor slam 100 clubbell two-handed swipe 35 lbs 100 burpee 100 medicine ball shotput 100 clubbell two-handed swipe 25 lbs 100 mountain climber 100 medicine ball neck squat 100 clubbell two-handed swipe 15 lbs 100

TAc f I T 2 6

l i m a

l

afaP/T

(29)

warmup

knee to chest push kick

box step-up hop-up

squat

upward facing dog lifting camel medicine ball

standing forward fold twisting lunge ring/strap

single row double row lawnmower extension twisted lunge backstroke jump-up commando chin-up pull-up

downward facing dog

TAc f I T 2 6

m i k e

m

Compensation Manual Page 06 Compensation Manual Page 29 Compensation Manual Page 30

(30)

box hop-over parallel squat medicine ball jump throw ring/strap extension pull-up box hop-up ball squat medicine ball floor slam ring/strap lawnmower chin-up box hop-up medicine

ball shotput

ring/strap single row

commando box step-up medicine

ball neck squat

ring/strap

double row jump-up

TAc f I T 2 6

m i k e

m

20/10x8+60

(31)

warmup

lifting camel medicine ball neck squat

shotput floor slam jump throw

standing forward fold inside shoulder circle parallette / box

swing plank

locust Windshield Wiper clubbell clockwork

squat

triangle handcuff kettlebell push

press forward foldclasped hand

TAc f I T 2 6

n ove m b e r

n

(32)

medicine ball jump throw parallette / box press swing plank clubbell clockwork squat 45 lbs kettlebell push press 32 kgs medicine ball floor slam parallette / box press backward ellipse clubbell clockwork squat 35 lbs kettlebell push press 24 kgs medicine ball shotput parallette / box press forward ellipse clubbell clockwork squat 25 lbs kettlebell push press 16 kgs medicine ball neck squat parallette / box knee press clubbell clockwork squat 15 lbs kettlebell push press 8 kgs

TAc f I T 2 6

n ove m b e r

n

4/1x4

(33)

warmup

Prone Shoulder Circle clubbell two-handed head cast

three leg down dog tripod overhead ring/strap

cradle skinner

shin dancer bridge lifting table kettlebell

two-handed swing

Standing Backbend clasped Hand

TAc f I T 2 6

o s c a r

o

(34)

clubbell two-handed head cast 45 lbs 5 ring/strap skinner 5 kettlebell two handed swing 32 kgs 5 clubbell two-handed head cast 35 lbs 5 ring/strap cradle 5 kettlebell two handed swing 24 kgs 5 clubbell two-handed head cast 25 lbs 5 ring/strap feet to bar 5 kettlebell two handed swing 16 kgs 5 clubbell two-handed head cast 15 lbs 5 ring/strap knee to chest 5 kettlebell two handed swing 8 kgs 5

TAc f I T 2 6

o s c a r

o

emotm

(35)

warmup

Standing Backbend clasped hand shoulder screw parallette / box

knee press rocca press planche press shoulder press

floor scorpion Prayer Shoulder Plyo clubbell gama cast standing backbend

shirt ripping quad press basic forward ellipse

hopping clapping

floor bow pull

TAc f I T 2 6

pa pa

p

(36)

kettlebell two handed swing 32 kgs 21 parallette / box shoulder press 13 clubbell gama cast 45 lbs 8 quad press clapping 5 kettlebell two handed swing 24 kgs 21 parallette / box planche press 13 clubbell gama cast 35 lbs 8 quad press hopping 5 kettlebell two handed swing 16 kgs 21 parallette / box rocca press 13 clubbell gama cast 25 lbs 8 quad press forward ellipse 5 kettlebell two handed swing 8 kgs 21 parallette / box knee press 13 clubbell gama cast 15 lbs 8 quad press basic 5

TAc f I T 2 6

pa pa

p

amrap

(37)

warmup

folding shinbox twist one leg squat: high box

Medium box Low Box spinal rock

pigeon side shoulder cast ring/strap

knee press swoop

rocca roll-out

camel hindu push-up clubbell two-handed

shoulder park squat

upward facing dog hollow body crunch spinal rock

shoulder bridge sit-thru stretch quad press basic

TAc f I T 2 6

q u e b e c

q

(38)

one leg squat spinal rock

ring/strap

roll out clubbell shoulder park squat

45 lbs

spinal rock

knee drop alternatingbase switch one leg squat Low Box ring/strap rocca press clubbell shoulder park squat 35 lbs spinal rock straddle base switch continuous one leg squat Medium box ring/strap swoop clubbell shoulder park squat 25 lbs spinal rock pike gecko one leg squat high box ring/strap

knee press clubbell shoulder park squat

15 lbs

spinal rock

basic quad press Basic

TAc f I T 2 6

q u e b e c

q

[90/30x5]2

(39)

warmup

twisting lunge ring/strap single row double row lawnmower extension

twisted lunge shinbox switch parallel squat

ball squat

ball of foot squat jump squat Sphinx rolling shoulder blade kettlebell deadlift goblet clean goblet squat goblet throw sleeping warrior backstroke jump-up commando chin-up pull-up

downward facing dog

TAc f I T 2 6

r o m e o

r

Compensation Manual Page 06 Compensation Manual Page 29 Mobility Manual Page 32

(40)

ring/strap extension 30 jump squat 50 kettlebell goblet throw 50 pull-up 30 ring/strap lawnmower 30 ball of foot squat 50 kettlebell goblet squat 50 chin-up 30 ring/strap single row 30 ball squat 50 kettlebell goblet clean 50 commando 30 ring/strap double row 30 parallel squat 50 kettlebell deadlift 50 jump-up 30

TAc f I T 2 6

r o m e o

r

afaP/T

(41)

warmup

rocking shin lunge front lunge rear lunge jump switch airborne lunge

shin lunge shoulder screw parallette / box

floor scorpion hollow body crunch spinal rock

shoulder bridge frog leg swim mountain climber

burpee

wind removing

TAc f I T 2 6

s i e r r a

s

(42)

airborne

lunge parallette / box shoulder

Press

spinal rock

knee drop quad hop sprawl jump switch parallette

/ box planche Press spinal rock straddle tadpole sprawl rear lunge parallette

/ box rocca Press spinal rock pike burpee front

lunge parallette / box knee Press

spinal rock

basic mountain climber

TAc f I T 2 6

s i e r r a

s

20/10x8+60

(43)

warmup

Prayer Shoulder Plyo clubbell gama cast standing backbend tripod overhead ring/strap

cradle skinner

shin dancer bridge floor hip worm sandbag

deadlift clean

flying locust leg swing leg thread

bear kong ape

king dancer basic

TAc f I T 2 6

Ta n g o

t

(44)

clubbell gama cast

45 lbs

ring/strap

skinner thrustersandbag ape clubbell gama cast 35 lbs ring/strap cradle sandbag clean squat kong clubbell gama cast 25 lbs ring/strap feet to bar sandbag clean bear clubbell gama cast 15 lbs ring/strap knee to chest sandbag

deadlift leg thread

TAc f I T 2 6

Ta n g o

t

4/1x4

(45)

warmup

Sphinx inside shoulder circle parallette / box

swing plank

locust hindu push-up clubbell two-handed

shoulder park squat

upward facing dog

TAc f I T 2 6

u n i f o r m

u

(46)

jump squat

8 parallette / box press swing plank 5 clubbell shoulder park squat 45 lbs 3 l / 3 r ball of foot squat 8 parallette / box press backward ellipse 5 clubbell shoulder park squat 35 lbs 3 l / 3 r ball squat 8 parallette / box press forward ellipse 5 clubbell shoulder park squat 25 lbs 3 l / 3 r parallel squat 8 parallette / box knee press 5 clubbell shoulder park squat 15 lbs 3 l / 3 r

TAc f I T 2 6

u n i f o r m

u

emotm

(47)

warmup

Standing Backbend clasped hand Prone Shoulder Circle clubbell two-handed

head cast three leg down dog rocking shin lunge front lunge

rear lunge jump switch airborne lunge shin lunge

TAc f I T 2 6

v i c t o r

v

(48)

kettlebell two handed swing 32 kgs 8 clubbell two-handed head cast 45 lbs 13 airborne lunge 21 kettlebell two handed swing 24 kgs 8 clubbell two-handed head cast 35 lbs 13 jump switch 21 kettlebell two handed swing 16 kgs 8 clubbell two-handed head cast 25 lbs 13 rear lunge 21 kettlebell two handed swing 8 kgs 8 clubbell two-handed head cast 15 lbs 13 front lunge 21

TAc f I T 2 6

v i c t o r

v

amrap

(49)

warmup

windshield wiper kettlebell figure eight

seated spinal twist lifting camel medicine ball

standing forward fold shoulder screw parallette / box

floor scorpion twisting lunge ring/strap

twisted lunge folding shinbox twist one leg squat:

high box Medium box Low Box spinal rock pigeon

TAc f I T 2 6

wh i s k ey

w

(50)

kettlebell figure eight 32 kgs medicine ball jump throw parallette / box shoulder press ring/strap

extension one leg squat spinal rock kettlebell figure eight 24 kgs medicine ball floor slam parallette / box planche press ring/strap lawnmower one leg squat Low Box kettlebell figure eight 16 kgs medicine ball shotput parallette / box rocca press ring/strap single row one leg squat Medium box kettlebell figure eight 8 kgs medicine ball neck squat parallette / box knee press ring/strap

double row one leg squat high box

TAc f I T 2 6

wh i s k ey

w

[90/30x5]2

(51)

warmup

knee to chest push kick

box step-up hop-up

squat

upward facing dog inside shoulder circle parallette / box

swing plank

locust tripod overhead ring/strap

cradle skinner

shin dancer bridge handcuff kettlebell push

press forward foldclasped hand

TAc f I T 2 6

x r ay

x

(52)

box hop-over parallel squat 50 parallette / box press swing plank 50 ring/strap skinner 50 kettlebell push press 32 kgs 25 l / 25 r box hop-up ball squat 50 parallette / box press backward ellipse 50 ring/strap cradle 50 kettlebell push press 24 kgs 25 l / 25 r box hop-up 50 parallette / box press forward ellipse 50 ring/strap feet to bar 50 kettlebell push press 16 kgs 25 l / 25 r box step-up 50 parallette / box knee press 50 ring/strap knee to chest 50 kettlebell push press 8 kgs 25 l / 25 r

TAc f I T 2 6

x r ay

x

afaP/T

(53)

warmup

Prone Shoulder Circle clubbell two-handed head cast

three leg down dog floor hip worm sandbag

deadlift clean

flying locust handcuff kettlebell push

press

clasped hand forward fold frog leg swim mountain climber

burpee

wind removing

TAc f I T 2 6

ya n k e e

y

(54)

clubbell two-handed

head cast 45 lbs

sandbag

thruster kettlebell push press 32 kgs quad hop sprawl clubbell two-handed head cast 35 lbs sandbag clean squat kettlebell push press 24 kgs tadpole sprawl clubbell two-handed head cast 25 lbs sandbag clean kettlebell push press 16 kgs burpee clubbell two-handed head cast 15 lbs sandbag

deadlift kettlebell push press 8 kgs mountain climber

TAc f I T 2 6

ya n k e e

y

20/10x8+60

(55)

warmup

hitchhiker clubbell two-handed swipe

seal rolling shoulder

blade kettlebell deadlift goblet clean goblet squat goblet throw sleeping warrior backstroke jump-up commando chin-up pull-up

downward facing dog knee to chest

push kick box step-uphop-up

squat

upward facing dog

TAc f I T 2 6

z u l u

z

(56)

clubbell two-handed swipe 45 lbs 50 kettlebell goblet throw 50 pull-up

50 box hop-over parallel squat 50 clubbell two-handed swipe 35 lbs 50 kettlebell goblet squat 50 chin-up 50 box hop-up ball squat 50 clubbell two-handed swipe 25 lbs 50 kettlebell goblet clean 50 commando 50 box hop-up 50 clubbell two-handed swipe 15 lbs 50 kettlebell deadlift 50 jump-up 50 box step-up50