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 LOCKDOWN PROTOCOL

TABLE OF CONTENTS
INTRO ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... … 3
Calendar ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 4
Training & scaling options ... ... ... ... ... ... ... ... ... 5
Warm-up ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 6
Exercise Explanations ... ... ... ... ... ... ... ... ... ... ... 7-8

Phase 1 ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 9-10
(weeks 1-2)

Phase II ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 11-12
(weeks 3-4)

Phase III ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 13-14
(weeks 5-6)

Conclusion ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... ... 15

DISCLAIMER
Copyright © 2020 Hard to kill fitness LLC
All rights are reserved to Hard To Kill Fitness, no part of this publication or the information in it can be copied and
used for re-sale.

Please consult your physician or other health care professional before starting this or any other fitness program to
#HARDTOKILLFITNESS

determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood
pressure or heart disease, or if you have ever experience chest pain when exercising or have experienced chest
pain in the past month when not engaged in physical activity. Also if you smoke, have high cholesterol, are obese,
or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this train-
ing plan if your physician or health care provider advises against it.
If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop im- 2
mediately. If you encounter an injury while performing this plan please seek medical advice before continuing.

The use of any information in this program in solely at your own risk.

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 LOCKDOWN
LOCKDOWNPROTOCOL
PROTOCOL

WELCOME TO THE BROTHERHOOD.

Hey Brother,
HTK Lockdown protocol has been created out of a necessity.

This plan was designed to use completely no weights while still giving you an
intense workout. Many of us around the world are now locked down and for those
without home gyms this can feel daunting. That is why it is important to plan and
focus on your physical and mental health.

Bodyweight style training has been proven to be more than effective and is the
best way to help you build and maintain your physique, strength, endurance
and mobility.

This training uses No fancy exercises, No equipment, limited space, and even
limits jumping exercises ( for those in apartments, thank us later). There are options
for every level with scaling and adding weight depending on your fitness level and
situation.

It isn’t the time to pack it in! Now is the perfect time to knuckle down and
continue to challenge yourself. Its important that you read over the following
pages for your full brief on how to perform and get the most out of this training.

P.S. This protocol was created for the current situation but it can be used
anytime you are stuck inside, travelling for work, or if you find yourself locked
down in solitary confinement (fingers crossed this isn’t any of you).
#HARDTOKILLFITNESS

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 LOCKDOWN PROTOCOL

CALENDAR
This program is to be performed 4 days per week, with 3 days off. Due to being
locked down and likely not being very active, I highly recommend not going more than
one day without some form of exercise or low intensity cardio.

Off days:
Take this time to stay active and work on taking your mind off what's going on around
you. If you can, get outside and take a walk, run or cycle. If you're stuck inside the house,
focus on your mobility and get stuck into some stretching / foam rolling. Other ways to
stay active is while you're playing games whether on a console or board games with your
family is have punishments. Every time you lose or make a bad move, you must do 10
push-ups.

MON TUES WED THURS FRI SAT & SUN

DAY 1□ DAY 2□ DAY 4□ DAY 5□
WEEK HIIT CIRCUIT OFF AMRAP AMRAP OFF
ONE TOTAL BODY TOTAL BODY LOWER BODY UPPER BODY

PHASE 1
& CORE

DAY 8□ DAY 9□ DAY 11□ DAY 12□

WEEK HIIT CIRCUIT AMRAP AMRAP
TWO OFF OFF
TOTAL BODY TOTAL BODY LOWER BODY UPPER BODY
& CORE

DAY 15□ DAY 16□ DAY 18□ DAY 19□

WEEK HIIT CIRCUIT AMRAP AMRAP
THREE OFF OFF
TOTAL BODY TOTAL BODY LOWER BODY UPPER BODY
PHASE 2
& CORE

DAY 22□ DAY 23□ DAY 25□ DAY 26□

WEEK HIIT CIRCUIT OFF AMRAP AMRAP OFF
FOUR TOTAL BODY TOTAL BODY LOWER BODY UPPER BODY
& CORE

DAY 29□ DAY 30□ DAY 32□ DAY 33□

#HARDTOKILLFITNESS

WEEK HIIT CIRCUIT AMRAP AMRAP

FIVE OFF OFF
TOTAL BODY TOTAL BODY LOWER BODY UPPER BODY
PHASE 3

& CORE

DAY 36□ DAY 37□ DAY 39□ DAY 40□

WEEK HIIT CIRCUIT AMRAP AMRAP
SIX OFF OFF 4
TOTAL BODY TOTAL BODY LOWER BODY UPPER BODY
& CORE

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 LOCKDOWN PROTOCOL

YOUR TRAINING.
During this program, each day will have a specific goal and focus. You will be
focused on either total body, lower body and core, or upper body.

Your training day will be split up into blocks. Each block will take around 6-8 minutes
with a 2-minute rest between each one. This is to keep you disciplined and laser
focused on the task at hand. Note* Circuits are the exception.

As you move through the program, it will get progressively harder by changing the
exercises to more difficult variations and increasing the volume.

HIIT Splits
During these you will be performing the exercises for a specified time followed by
rest for a specified time. At the beginning of the program you will be using a 20/40
ratio meaning 20 seconds of work, followed by 40 seconds of rest. As you progress
through the weeks things will ramp up to 30/30s and finally 40/20s.

AMRAPs
The above stands for “as many rounds as possible” and is exactly what you will be
doing. You will complete all the repetitions of the 1st exercise, followed by all reps
of the 2nd exercise This is 1 round. Rest as necessary and repeat as many times as
possible within the time frame.

SCALING / Alternative
Exercises
This training protocol has been specifically built for those
with zero equipment and limited space. It has been
designed to be performed from any level from beginner to
advanced. Depending on what level you are at right now, we have options to help
you change the training to suit you.

BEGINNER
If you are finding the program too difficult, here are some example alternative
movements to make life easier.

Alternate lunges —— Static lunges

ADVANCED
1-2 sit ups —— Regular crunches If you feel this will be too
All Push-ups —— easy for you, add a
Push-ups from the knees or weighted vest/plate carrier
#HARDTOKILLFITNESS

if you have one available

Burpees —— Frog Hops or find a backpack and
load it with any items you
Squat Jumps —— Air Squats
have around the house
Split jumps —— Alternate lunges (books, rice etc).
Plank Knee-ins —— Plank knee-ins with straight
arms on raised platform 5

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 LOCKDOWN PROTOCOL

WARM UP.
Due to the lockdown, the best way to warm-up and let some tension out to
get things rolling is shadow boxing. Leave the warm gears on at this stage, put
some music on and let those punches fly. A good amount of time for the
warm-up is 1-2 songs or 4-6 minutes.

Once you have completed this, spend 3-5 minutes on Dynamic stretching.
Below is a routine that I recommend to make sure your muscles are
completely prepared for the workout ahead.

Start with a wide stance and hold each stretch for 2-3 seconds. Repeat
until you complete the required amount

5X TOE REACHES
(EACH SIDE)
5X Ground Touches
Stand up straight each time
NOTE:
5x Torso bend and stretch You hear this all the time, but
warming up properly is really
one arm up overhead and reach important to your workout. Its
not just a way to prevent injury
5x Lunge Stretch but it will really help activate your
muscles so you get more out of
your workout. It only takes 5-10
5x Standing knee hold minutes so get after it!
(each side)

5x Standing quad stretch

(each side)
5X Cobra stretch
#HARDTOKILLFITNESS

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 LOCKDOWN PROTOCOL

EXERCISE EXPLANATIONS
Upper Body – Pull: Upper Body – Push:
CHAIN BREAKERS DECLINE PUSH-UPS
To start, think of face pulls. Begin with arms These are the same as regular push-ups but
straight out both fists touching. Squeeze using a chair/bench or any elevated
your mid upper back muscles tightly as you platform to put your feet on. This makes the
pull your elbows back to be inline with your exercise more difficult and mimics an
shoulders. incline bench press.

Once here, pulse three times before

shooting your arms back out directly in
SPIDERMAN PUSH-UPS
Assume a standard pushup position, your
front of you. It is important you use your body aligned from ankles to head. As you
mind muscle connection and focus on really lower your body toward the floor, lift your
squeezing those muscles. This exercise will right foot, swing your right leg out sideways,
help you stretch out as well as target your and try to touch your knee to your elbow.
upper back muscles.
Return to the starting position and repeat
with your left leg.
ARM HAULERS
Lie flat on your belly. Raise your feet and TRICEPS EXT PUSH-UPS
arms off the deck with your arms stretched
out in front of you. Sweep your arms back Start out in a position similar to a regular
to your thighs and then all the way forward push-up, but with your arms extended out
again, imagine as if you are swimming. farther in front. As you bend your elbows,
you’ll slowly lower your body until your
elbows touch the ground as if you were in a
Do this at a constant speed, not too fast or plank position.
too slow to get the most out of this exercise.
From here, contract your triceps and
BACK STATIC HOLD reverse the movement until your arms are
Lie flat on your belly. With your arms straight.
outstretched to the sides making a capital T,
point your thumbs up and lift your arms off
the ground. Squeeze your shoulder blades
together and hold.
CORE:
ALTERNATE SUPERMAN'S BUTTERFLY SIT-UPS
Lie face down on a mat with your arms Lie flat on your back on the floor with your
stretched above your head. Raise your right arms stretched up over your head, your
arm and left leg about 5 to 6 inches off the knees should be bent, and the soles of your
ground (or as far as you comfortably can). feet facing one another. Imagine a groin
#HARDTOKILLFITNESS

Hold for a few seconds and relax. Repeat stretch.

with the opposite arm and leg.
In one fluid movement, raise your upper
body up so you’re now in a sitting position
as you reach forward with both hands to
touch your feet. Slowly lower yourself back
to the starting position and repeat.
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EXERCISE EXPLANATIONS CONT.

CORE: Lower body:
RUSSIAN TWIST CRUNCHES SIDEWAYS LUNGES
Start by sitting on the floor, with your knees Start by standing tall with your feet
bent and feet flat on the ground. Then lean shoulder-width apart. Your back should be
back so your upper body is at a 45-degree straight and your weight on your heels.
angle to the floor. Keep your back straight at
this angle throughout the exercise, as it will Take a big step to the side and, ensuring
be tempting to hunch your shoulders you keep your torso as upright as possible,
forward. lower until the knee of your leading leg is
bent at around 90°, keeping your trailing
Link your hands together in front of your leg straight. Push back up and return to the
chest, then brace your core and raise your starting position.
legs up off the ground. Rotate your arms all
the way over to one side, then do the same
in the other direction
SPLIT JUMPS
Stand with one foot forward and other foot
back with knees initially bent only slightly.
PLANK-UPS Dip body down by bending legs more.
Start in a push-up position with the hands Immediately jump upward. Quickly
under the shoulders and the legs stretched reposition legs and land with feet in
out directly behind. Squeeze the thigh and opposite positions. Immediately dip body
glute muscles to keep body and legs in a down by bending legs just short of rear
straight line, and lower down to the elbows knee contacting the floor. Keep torso
one elbow at a time. From this position on upright.
the elbows, press the hands into the floor
one at a time to return to the push-up Repeat sequence with opposite leg
position movement. Continue jumps by alternating
leg positions.
PLANK KNEE-INS CALF RAISES
Push yourself up into the plank position.
This exercise can be done a few ways.
Maintaining a tight core and flat back, bring
Ideally it will be done on a step so you can
your left knee to your left elbow. Pause and
perform the exercise with full range, but it
slowly return each to the starting point.
can be done on a flat surface too. When
Repeat with the other side and keep
performing single leg calf raises, hold onto
alternating.
something steady to keep balance.

1-2 SIT-UPS ALI SHUFFLE

#HARDTOKILLFITNESS

This is the same as a regular sit-up, however Keeping your torso upright and your weight
at the top of each rep you will throw a 1-2 on the balls of your feet, scissor your legs
boxing combo (left punch, right punch) front and back. This is quick footwork, and
before lowering your body down and repeat. it should be light and fast. Pump your arms
to keep the speed of the feet up.

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 LOCKDOWN PROTOCOL

PHASE I : INITIATION
WEEK ONE. During this phase we are starting off
light with basic exercises and more rest.
This will set the foundation for you as
you build your capacity to handle more
Day 1: Total Body HIIT - 20/40s and more volume.
Perform each exercise for the required 20s
on 40s off. For example 20s push-ups,
40s rest. 20s chain breakers, 40s rest.
Repeat for all of the required sets.
Rest 1-2 minutes between blocks.
Day 2: Total Body circuits
(700 Repetitions)
1ST BLOCK Regular Push-ups 4 Rounds: No rest between rounds.
3 sets Chain Breakers ** 15 x Diamond push-ups

2ND BLOCK Chair Dips 25 x Air Squats

3 sets Arm Haulers 50 x Mountain Climbers
25 x Superman’s
RD
3 BLOCK Alternate Lunges
20 x Burpees
3 sets
Calf Raises
25 x Cannonball Sit-ups

4TH BLOCK. 1-2 Sit-ups 15 x Lying leg raises

3 sets
Alternate Superman's

** See page 7
DAY 5: UPPER BODY AMRAPS
Each Block is 6 minutes. Perform as many
rounds as possible of both exercises in the
Day 4: Lower Body / Core AMRAPs 6-minute time frame.
Rest 1-2 minutes between blocks.
Each Block is 6 minutes. Perform as many
rounds as possible, of both exercises, in
the 6-minute time frame. 1ST BLOCK 15x Decline Push-ups
Rest 1-2 minutes between blocks 6MINS
30x Chain Breakers
1ST BLOCK 20x Air squats 2ND BLOCK 15x Wide Push-ups
6MINS 20x Single-leg Calf Raises 6MINS
(each side) 15secs Back Static Hold

ND
3RD BLOCK 15x Knuckle Push-ups
2 BLOCK 20x Sideways Lunges 6MINS
15x Arm Haulers
#HARDTOKILLFITNESS

6MINS (each side)

40x Ali Shuffle

3RD BLOCK 20x Reverse Crunches

6MINS 20x Russian Twist Crunches
(each side)
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 LOCKDOWN PROTOCOL

PHASE I : INITIATION NOTE:

WEEK TWO. Watch for an increase in Repetitions

as we move up in this phase, and
don’t forget to utilize your active rest
days and keep moving.
Day 8: Total Body HIIT - 20/40s
Perform each exercise for the required
20s on 40s off. For example 20s push-
ups, 40s rest. 20s chain breakers, 40s rest.
Repeat for all of the required sets. Day 9: Total Body circuits
Rest 1-2 minutes between blocks. (800 Repetitions)
4 Rounds: No rest between rounds.
1ST BLOCK Regular Push-ups
4 sets Chain Breakers 20 x Diamond push-ups
30 x Air Squats
ND
2 BLOCK Chair dips 50 x Mountain Climbers
3 sets Arm Haulers
30 x Superman’s
3RD BLOCK Alternate lunges 30 x Burpees
4 sets 25 x Cannonball Sit-ups
Calf raises
15 x Lying leg raises
4TH BLOCK. 1-2 sit-ups
3 sets
Alternate superman's

Day 11: Lower Body / Core DAY 12: UPPER BODY AMRAPS
Each Block is 7 minutes. Perform as many
AMRAPs rounds as possible of both exercises in the
Each Block is 7 minutes. Perform as many 7-minute time frame.
rounds as possible, of both exercises, in Rest 1-2 minutes between blocks.
the 7-minute time frame.
Rest 1-2 minutes between blocks
1ST BLOCK 15x Decline Push-ups
1ST BLOCK 20x Air squats 7 MINS
30x Chain Breakers
7 MINS
20x Single-leg calf raises
(each side) 2ND BLOCK 15x Wide Push-ups
7 MINS
15secs Back Static Hold
2ND BLOCK 20x Sideways lunges
7 MINS (each side)
#HARDTOKILLFITNESS

3RD BLOCK 15x Knuckle Push-ups

40x Ali Shuffle 7 MINS
15x Arm Haulers
3RD BLOCK 20x Reverse crunches
7 MINS
20x Russian twist crunches
(each side)
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 LOCKDOWN PROTOCOL

PHASE II : JACK UP THE VOLUME

WEEK THREE.
We are really ramping up in this phase with more difficult
exercises, shorter rest periods and higher rep counts. You will
notice some exercises are more focused on active rest than
high intensity (Jumping jacks, Shadow boxing) . This is to keep
you moving but allow you more to time to recover.

Day 1: Total Body HIIT - 30/30’s Day 2: Total Body circuits

Perform each exercise for the required 30s
on 30s off. For example 30s wide push-
(900 Repetitions)
ups, 30s rest. 30s chain breakers, 30s rest. 4 Rounds: No rest between rounds.
Repeat for all of the required sets. 20 x Diamond push-ups
Rest 1-2 minutes between blocks.
30 x Air Squats
ST
1 BLOCK Wide Push-ups 60 x Mountain Climbers
4 sets Chain Breakers**
30 x Superman’s

2ND BLOCK Triceps Extension push-ups 35 x Burpees

3 sets Arm Haulers 30 x Cannonball Sit-ups
20 x Lying leg raises
3RD BLOCK Split jumps
4 sets Shadow boxing

4TH BLOCK. Butterfly sit-up's

3 sets Plank knee-ins
** See page 7

Day 4: Lower Body / Core AMRAPs DAY 5: UPPER BODY AMRAPS

Each Block is 7-minutes. Perform as many Each Block is 7 minutes. Perform as many
rounds as possible, of both exercises, in rounds as possible of both exercises in the
the 7-minute time frame. 7-minute time frame.
Rest 1-2 minutes between blocks Rest 1-2 minutes between blocks.

1ST BLOCK 25x Squat jumps 1ST BLOCK 20x Decline push-ups
7 MINS 7 MINS 40x Chain breakers
25x Single-leg calf raises
(each side)
#HARDTOKILLFITNESS

2ND BLOCK 20x Wide push-ups

2ND BLOCK 25x Sideways lunges 7 MINS
20sec Back static hold
7 MINS (each side)
50x Ali Shuffle 3RD BLOCK 20x Knuckle push-ups
7 MINS
3RD BLOCK 25x Reverse crunches 20x Arm Haulers
7 MINS 11
25x Russian twist crunches
(each side)

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 LOCKDOWN PROTOCOL

PHASE II : JACK UP THE VOLUME

WEEK FOUR.
Day 8: Total Body HIIT - 30/30’s Day 9: Total Body circuits
Perform each exercise for the required 30s
on 30s off. For example 30s wide push-
(1000 Repetitions)
ups, 30s rest. 30s chain breakers, 30s rest. 4 Rounds: No rest between rounds.
And repeat for all of the required sets. 25 x Diamond push-ups
Rest 1-2 minutes between blocks.
40 x Air Squats
1ST BLOCK Wide Push-ups
60 x Mountain Climbers
4 sets Chain Breakers
35 x Superman’s
2ND BLOCK Triceps Extension push-ups 40 x Burpees
4 sets Arm Haulers 30 x Cannonball Sit-ups
20 x Lying leg raises
RD
3 BLOCK Split jumps
4 sets Shadow boxing
NOTE:
Don’t forget your off days aren’t
4TH BLOCK. Butterfly sit-ups time to switch off completely.
4 sets Make sure you get some light
Plank knee-ins
activity in.

Day 11: Lower Body / Core DAY 12: UPPER BODY AMRAPS
AMRAPs Each Block is 8-minutes. Perform as many
rounds as possible of both exercises in the
Each Block is 8-minutes. Perform as many 8-minute time frame.
rounds as possible, of both exercises, in Rest 1-2 minutes between blocks.
the 8-minute time frame.
Rest 1-2 minutes between blocks 1ST BLOCK 20x Decline push-ups
8MINS 40x Chain breakers
1ST BLOCK 25x Squat jumps
8MINS 25x Single-leg calf raises
(each side) 2ND BLOCK 20x Wide push-ups
8MINS
2ND BLOCK 25x Sideways lunges 20sec Back static hold
8MINS (each side)
#HARDTOKILLFITNESS

3RD BLOCK 20x Knuckle push-ups

50x Ali Shuffle 8MINS 20x Arm Haulers

3RD BLOCK 25x Reverse crunches

8MINS 25x Russian twist crunches
(each side)

12

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 LOCKDOWN PROTOCOL

PHASE III : TILL THE WHEELS FALL OFF

WEEK FIVE. Welcome to your final phase. Rest is lowered,
volume is way up and harder variations of exercises
are set. This is where we separate man from mouse
so give it everything and never give up.

Day 1: Total Body HIIT - 40/20’s Day 2: Total Body circuits

Perform each exercise for the required 40s
on 20s off. For example 40s spiderman
push-ups, 20s rest. 40s chain breakers, 20s
(1100 Repetitions)
4 Rounds: No rest between rounds.
rest. Repeat for all of the required sets.
Rest 1-2 minutes between blocks. 30 x Diamond push-ups

1ST BLOCK Spiderman Push-ups 45 x Air Squats

4 sets Chain Breakers 60 x Mountain Climbers
35 x Superman’s
2ND BLOCK Chair Dips 45 x Burpees
3 sets Arm Haulers
35 x Cannonball Sit-ups
3RD BLOCK Split jumps 25 x Lying leg raises
4 sets Jumping Jacks

4TH BLOCK. Plank-ups

3 sets
Superman’s DAY 5: UPPER BODY AMRAPS
Each Block is 7-minutes. Perform as many
rounds as possible of both exercises in the
7-minute time frame.
Rest 1-2 minutes between blocks.
Day 4: Lower Body / Core
AMRAPs
Each Block is 7-minutes. Perform as many 1ST BLOCK 25x Decline push-ups
rounds as possible, of both exercises, in 7 MINS
50x Chain breakers
the 7-minute time frame.
1ST BLOCK 30x Squat jumps 2ND BLOCK 25x Wide push-ups
7 MINS 30x Single-leg calf raises 7 MINS
25sec Back static hold
(each side)
ND
3RD BLOCK 25x Knuckle push-ups
2 BLOCK 30x Sideways lunges 7 MINS
#HARDTOKILLFITNESS

7 MINS (each side) 25x Arm Haulers

60x Ali Shuffle

3RD BLOCK 30x Reverse crunches

7MINS
30x Russian twist crunches
(each side)
13
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 LOCKDOWN PROTOCOL

PHASE III : TILL THE WHEELS FALL OFF

WEEK SIX.
Day 8: Total Body HIIT - 40/20’s Day 9: Total Body circuits
Perform each exercise for the required 40s
on 20s off. For example 40s spiderman
(1200 Repetitions)
push-ups, 20s rest. 40s chain breakers, 20s 4 Rounds: No rest between rounds.
rest. Repeat for all of the required sets. 30 x Diamond push-ups
Rest 1-2 minutes between blocks.
50 x Air Squats
ST
1 BLOCK Spiderman Push-ups 70 x Mountain Climbers
4 sets
Chain Breakers 40 x Superman’s
50 x Burpees
2ND BLOCK Chair Dips
4 sets 35 x Atomic Sit-ups
Arm Haulers
25 x Lying leg raises
RD
3 BLOCK Split jumps
4 sets
Jumping Jacks

4TH BLOCK. Plank-ups NOTE:

4 sets This is your last week so make
Superman’s
the most of it!

Day11: Lower Body / Core DAY 12: UPPER BODY AMRAPS

AMRAPs Each Block is 8 minutes. Perform as many
rounds as possible of both exercises in the
Each Block is 8-minutes. Perform as many 8-minute time frame.
rounds as possible, of both exercises, in Rest 1-2 minutes between blocks.
the 8-minute time frame.
Rest 1-2 minutes between blocks
1ST BLOCK 25x Decline push-ups
8 MINS
1ST BLOCK 30x Squat jumps 50x Chain breakers
8 MINS 30x Single-leg calf raises
(each side) 2ND BLOCK 25x Wide push-ups
8 MINS
25sec Back static hold
2ND BLOCK 30x Sideways lunges
#HARDTOKILLFITNESS

8 MINS (each side)

3RD BLOCK 25x Knuckle push-ups
60x Ali Shuffle 8 MINS
25x Arm Haulers

3RD BLOCK 30x Reverse crunches

8 MINS
30x Russian twist crunches
(each side) 14

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 CONGRATULATIONS!
YOUR TRAINING IS COMPLETE ✓
If you’ve made it this far, I’m
praying we are all off lockdown
now and life is back to normal.
Be proud that you used this “Si vis pacem,
time effectively and have come
out even stronger. You are an
parabellum”
important part of the Hard to
Kill Fitness community and we
are thankful to have you on our “If you want peace,
side through the good and bad. prepare for war”
We hope that we can continue
to serve you on your journey in
the future.
Stay Hard.

WHERE TO NOW?
Yes of course you can repeat this training plan again. If
you do, then I challenge you to kick it up a notch. This
time, try adding weight by wearing a vest / plate carrier
or loaded backpack.

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