What are the goals of the program? This will improve your functionality, speed, performance, endurance, and strength!!!
How to get the best outcome of the program? Stick with it for 4 total weeks!!! Push yourself and have fun
How to schedule the program into a week? I would save this for one day week, in addition to your split routine. Shouldn’t be longer than 30-45mins Max!
Who are these workouts for (skill-level)? These can be performed by most intermediate fitness folks. You can make the movements easier by lowering the weight or reps.
What do I need to participate in this program? Bench or box, kettle bell, barbell, med ball, your body!