*REMINDER Quarter 3 24 point checklists are due to be submitted to HQ by EOD OCTOBER 2nd, 2026.

Upper Body

RESISTANCE BAND SIDE FACING CURL

RESISTANCE BAND SIDE FACING CURL

TRX SIDE FACING CURL

TRX SIDE FACING CURL

DUMBBELL W CHEST PRESS

DUMBBELL W CHEST PRESS

DUMBBELL SEATED W SHOULDER PRESS

DUMBBELL SEATED W SHOULDER PRESS

DUMBBELL CURL TO UPPERCUT

DUMBBELL CURL TO UPPERCUT

DUMBBELL INCLINE T-CURL

DUMBBELL INCLINE T-CURL

RESISTANCE BAND S/A SIT UP REACH

RESISTANCE BAND S/A SIT UP REACH

Landmine Push Press

Landmine Push Press

Start in a kneeling position.  Sink hips to heels then[...]
Box Single Arm Plank Row

Box Single Arm Plank Row

Kettlebell Hex Press

Kettlebell Hex Press

Lay flat on the floor or on a bench.  Hold[...]