Level 1

EMOM for 12 minutes
Odd: 30 Double Unders
Even: 30 Ab Mat Sit Ups
– Rest 3 minutes –
15 minute time cap
3 Rounds
200m Run
20 Overhead Walking Lunges 45#/35#
12 Pull Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max calories on Rower
Post Rx or cycles completed, time and total calories.

Level 2

EMOM for 12 minutes
Odd: 10 Front Squats 135#/95#
Even: 10 Bent Over Rows
– Rest 3 minutes –
15 minute time cap
3 Rounds
4oom Run
10 Wall Walks
10 CTB Pull Ups
– Rest 3 minutes –
AMRAP in 5 minutes
Max calories on Airdyne
Post Rx or cycles completed, time and total calories.