Level 1

8 Sets
1:30 Work / :30 Rest
Max Meters on Rower.
+
21 – 18 – 15 – 12
Calorie Row
Wall Ball   20#/14#
Squat Thrust Over Rower
Post meters and time.

 

Level 2

3 Sets
100 Double Unders
* Every time you break, 10 Burpees.  Rest as needed between sets.
+
4 Rounds
200m Run
10 HSPU’s
20 Alternating DB Snatches  50#/35#
10 Ring Dips
Post Burpee total and time.

 

“Weight Vest Wednesday”
20#/14#

800m Run
50 Pull Ups
50 Walking Lunges
600m Run
50 Push Ups
50 Walking Lunges
400m Run
50 Push Ball  20#/14#
50 Walking Lunges
Post time.