Level 1

EMOM for 15 minutes
1st minute: 5 Back Squats * AHAP
2nd minute: 2 Wall Walks
3rd minute: 20 Flutter Kicks  R+L=1
+
4 Rounds
15/12 Calories on Assault Bike
20 Russian KB Swings 53#/35#
10 Burpees
Post load and time.

 

 

 

Level 2

5 Sets
3 Front Squats + 1 Split Jerk *AHAP
+
3 Rounds
400m Run
5 Muscle Ups
20 DB Overhead Walking Lunges 50#/35#
50 Double Unders
Post load and time.

 

 

 

 

Old School

21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Alternating DB Snatches 35#/25#
DB Goblet Squats
X2 Double Unders
* 200m Run after each round.
Post time.