Level 1
100 Sit Ups
30 seconds of work, followed by 30 seconds of plank holds.
+
“KB Mountain”
5 – 10 -15 -20 – 15 – 10 – 5
KB Swing  53#/35#
Goblet Squats
Proper Push Ups
Post times.

Level 2
“Bar Hop”
10 HSPU’s
15 Front Squats  115#/78#
20 Pull Ups
15 Push Press
30 Burpees
15 Power Cleans
40 GHD Sit Ups
15 Back Squat
50 Box Jumps  24″/20″
Post time.

Masters
1 Mile Run
2000m Row
800m Run
1000m Row
400m Run
500m Row
Post time.