Level 1

Partner Tabata

1 partner works for 20 sec, then other partner works for 20 sec alternating for 8 rounds.

Pull Ups

Ball Slams 25/20#

Skater Plyos (R+L=1)

Box Jumps 20″

Cal Row

Rest 1 min between exercises.

Post rep totals for each exercise.

 

Level 2

5 sets

Sled Drag down and back 180/135#

5 Clean and Jerks 155/103#

5 Burpee Wall Climbs

1 Rope Climb

Rest 2 min

Post total time minus 8 min rest.

 

CF Old School

200 Calories on Airdyne

At min 3,12,21 do 10 Burpees

At min 6,15,24 do 15 KB Swings 53/35#

At min 9,18,27 do 10 Split Squat Jumps (R+L=1)

Repeat this until 200 calories is completed.

Post time.