Level 1

E3m for 36 minutes
1st 3 minutes:
250m Row
20 Wall Ball   20#/14#
2nd 3 minutes:
200m Run
30 Double Unders
5 Burpees
3rd 3 minutes:
12/10 Calories on Assault Bike
10 Push Ups
15 Pull Ups
Post Rx or cycles completed.

 

Level 2

30 Muscle Ups
– Rest 3 minutes –
4 Rounds
12 GHD Sit Ups
15 Russian KB Swings   70#/53#
30 Squats
– Rest 3 minutes –
200 ft. Handstand Walk
Post time minus 6 minutes.

 

“Weight Vest Wednesday”
20#/14#

800m Run
100 Squats
30 Burpees
600m Run
75 Squats
40 Push Ups
400m Run
50 Squats
50 Pull Ups
Post time.