Level One

2 Sets
21-15-9
Cals on Bike (woman’s Cals:18-12-6
GHD Sit-ups
Deadlift 205/125#
-Rest 3:00 b/t sets-
+
Accessory work
3 Rounds
1:00 Flutter Kicks
1:00 Alt leg V-Ups
1:00 Plank (On hands)
:30 Bar hang
-Rest 1:00 b/t rounds
-Post time for each set

Level Two

10 Rounds
(1 Round Every 2:00)
20/16 Cal Row
10 Burpee Over Rower
+
Accessory work:
4 Rounds
20 KB Front Squats 2×25/26#
100’ KB Front Rack Walking Lunge
-Rest 3:00 B/T rounds
-Post Rx or rounds complete
******These Two workouts are all about being comfortable being uncomfortable. Solid pace on row (Should be done in a 1:00 on the row) and stay low on the burpees.

CFOS

Amrap 20:00
30 Box Jumps 24/20”
30 Burpees
30 Alt Single DB Hang Clean and Jerks 35/25#
30 Abmat Sit ups
-Post Rounds plus Reps