Level 1

E3M for 36 minutes
1st 3 minutes: 200m Run + 50 Double Unders
+ 5 Burpees
2nd 3 minutes : 250m Row + 20 Wall Ball  20#/14#
3rd 3 minutes: 21 KB Swings 53#/35# + 12 Pull Ups + 20 Walking Lunges
Post Rx or cycles completed.

 

 

Level 2

Max Cals on Assault Bike in 6 minutes
– Rest 3 minutes-
“DT”
5 Rounds
12 Deadlifts  155#/105#
9 Hang Power Cleans
6 Push Jerks
– Rest 3 minutes-
Max Cals on Assault Bike in 6 minutes.
Post Cals and time.

 

 

 

“Weight Vest Wednesday”
20#/14#

5 Rounds
400m Run
25 Squats
15 Push Ups
10 Pull Ups
Post time.