Level 1

3 Rounds
250m Row
200m Run
30 Double Unders
– Rest 3 minutes –
3 Rounds
20 Alternating DB Snatches  35#/25#
15 Push Ups
20 DB Overhead Walking Lunges
15 Toes to Bar
Post time minus 3 minutes.

Extra Credit:
5 X 5 Back Squats

 

Level 2

3 Rounds
20/15 Calories on Assault Bike
200m Run
50 Double Unders
– Rest 3 minutes –
21 – 15 – 9
Power Cleans  135#/95#
Front Squats
Push Jerks
Post time minus 3 minutes.

Extra Credit:
Overhead Squats  5,5,3,3,1,1