Level 1

3 rounds

10 Wall Ball 20#/16#

10 Burpees

Then..

1 Mile Run

Interval mile run. At the first orange cone, start your sprint to the next cone. This should be 20-30 seconds faster than your regular mile run pace. Once you reach that cone, recover at an easier pace. That should be 30-45 seconds slower than your regular mile pace. Keep alternating your speed from cone to cone for 1 mile.

Then..

2 Rounds

15 DB Push Press 35#/25#

30 Flutter Kicks (4 Count)

Post 3 times.

Coaching Tips:  Scale load and movement to match your current fitness level. Each one of these workouts is no more than 30 minutes in total time. Go as fast as possible to complete these couplets. The run will be the true challenge.

Level II

5 Rounds

10 M – Bodyweight Bench Press W – 75% Bodyweight Bench Press

10 M – 1.5X Bodyweight Deadlift  W – 1.25X Bodyweight Deadlift

40 Straight Set Double Unders

Post time.

Chocolate Cranberry Snack Bar

3/4 cup Almonds

1 cup Walnuts

1/2 cup Dried Cranberries

3 tbsp Cocoa Powder

3/4 cup Whole Pitted Dates

Place all ingredients in a food processor, blend until well combined.  The mix will be crumbly but moist looking.  Line a small baking sheet with foil or wax paper.  Press mixture firmly into pan with the back of a large spoon.  Cool several hours in the refrigerator then cut into snack size bars, store in airtight container in the freezer.

The original recipe called for 3 tbsp of shredded coconut but since I don't like it I replaced it with 1/2 cup cranberries which I do like.  This recipe can easily be doubled, which I have done and highly recommend since they are so good and will disappear quickly.