Level 1 "No Time Tuesday" 5 Sets 10 DB Bench Press   *AHAP 10 Barbell Bent Over Row   *AHAP 10 Alternating Pistols 15 GHD Sit Ups 8/4 Dips 12 DB Bicep Curls  *AHAP Post loads.   [...]

Level 1 Back Squat  3,3,3,3,3 + 7 Rounds 30 Double Unders 5 Pull Ups 7 Devil's Press  2 X 35#/25# 9 Box Jump Overs  24"/20" Post load and time.   Level 2 Take 12 minutes [...]

Choose One #1 30 - 40 - 50 - 60 Double Unders 20 - 15 - 10 - 5 Burpees - Into - 30 - 25 - 20 - 15 Calorie Row 5 - 10 [...]

Partner Workout 3000m/2500m Row *Partner must hold DBs in farmers hold (one DB in each hand) for meters to count. Switch as desired until required meters are achieved. 2x50/35# DBs for level one 2x70/50# DBs [...]

Level One 2 Sets 3 Rounds 20/16 Cal Bike 50’ DB Front Rack Walking Lunge 2x35/25# 50 Double Unders -Rest 5:00 b/t sets + Spend 10:00 working on Handstand walks or handstand push-ups. -Post Time [...]

Level One Back Squat 5-5-3-3-2-2-1-1 *start at a moderate weight then Increase weight for the 3s, 2s and singles. + On a Running Clock: 0:00-4:00 2 Rounds 8 Overhead Squats 75/55# 8 Pull-ups 4:00-8:00 2 [...]