Level I

3 Rounds

10 MedBall Cleans 20#/16#

20 Lateral Ball Hops

30 Wall Ball 12ft./10ft.

40 Overhead Walking Lunge Steps

Coaching Tips: All exercises are to be completed with the same MedBall, even the overhead walking lunges.

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Level II

10-9-8-7-6-5-4-3-2-1

Barbell Burpee Bear Complex  95#/63#

10 Double Unders

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Coaching Tips: Each rep will be completed only after performing one Burpee on the barbell followed by 1 rep of the Bear Complex which consists of 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press.  Each round will be followed by 10 double unders, so that at the end of the workout you will have performed 100 double unders as well as 55 reps of the Barbell Burpee Bear Complex.

10 AM FREE CLASS

AMRAP in 20 minutes

200m MedBall Run

5 MedBall Burpees

10 Wall Ball

15 Lateral Ball Hops

20 Overhead Walking Lunge Steps

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Video coming soon…