Level 1
Deadlift 2,2,1,1,1
+
Calorie Row for 1 minute
Do Calorie total in Sit Ups
Calorie for 90 Seconds
Do Calorie total in Sit Ups
Calorie Row for 2 minutes
Do Calorie total in Sit Ups
Post load, time and Sit Up reps.

 

 

 

Level 2
Back Squat  3,3,3,3
+
3 Rounds
200m Run
20 KB Swings  53#/35#
10 Burpee / Pull Ups
Post load and time.

 

 

 

Masters
5 Rounds
400m Run
50 Squats
Post time.