Level 1

21 – 15 – 9
Alternating DB Snatches 35#/25#
DB Overhead Lunge Steps
Squat Thrusts
+
800m Run
+
9 – 15 – 21
GHD Sit Ups
Squats
Push Ups
Post time.

 

 

 

 

Level 2

500m Row
21 Thrusters  95#65#
21 Pull Ups
10 Burpees
750m Row
15 Thrusters
15 Pull Ups
10 Burpees
1000m Row
9 Thrusters
9 Pull Ups
10 Burpees
Post time.

 

 

 

 

Old School

5 Rounds
200m Run
15 Plate Clean and Press 35#/25#
20 Sit Ups
30 Double Unders
10 Skater Plyos R+L=1 4’
Post time.