Level 1

E3M for 36 minutes
1st 3 minutes:  500m Row
2nd 3 minutes:  30 Double Unders + 20 Wall Ball   20#/14# + 5 Burpees
3rd 3 minutes:  200m Run + 20 Single Arm DB Overhead Walking Lunges  35#/25#
Post Rx or cycles completed.

 

Level 2

0:00 – 8:00
“Flight Simulator”
8:00 – 18:00
400m Run
30 Pull Ups
40 Push Ups
50 Squats
400m Run
18:00 – 26:00
100 Wall Ball   20#/14#
26:00 – 36:00
30 Clean and Jerks  155#/105#
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
600m Run
25 Plate Clean and Press  35#/25#
10 Squat Thrusts Over Plate
25 Step Ups   20″
10 Pull Ups
Post time.