Level 1

5 Sets
1 set every 3 minutes
500m Row
+
15 – 20 – 25 – 20 – 15
Calories on Rower
Wall Ball  20#/14#
Post Rx or cycles completed and time.

 

Level 2

5 Sets
1 set every 3 minutes
20/15 Calories on Assault Bike
12 Alternating DB Snatches  50#/35#
+
4 Rounds
200m Run
50 ft, Handstand Walks
20 Toes to Bar
50 Double Unders
Post Rx or cycles completed and time.

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
800m Run
15 DB Snatches Right Arm  35#/25#
15 DB Overhead Walking Lunges Right Arm
10 Burpees
15 DB Snatches Left Arm
15 DB Overhead Walking Lunges Left Arm
10 Pull Ups
Post time.