Level One

100 Abmat Sit-ups
90 Double Unders
80 Jumping Air Squats
70 KB Swings 53/35#
60 Second Wall Sit
50 Hip Extensions
40 Sumo Deadlift Highpull 75/55#
30 Flutter Kicks (R+L=1)
20 Goblet Squats
10 Handstand Pushups
-Post Time

Level Two

AMRAP 10:00
10 Cal Ski
10 Bench Press 135/95#
-Rest 2:00-
Emom 10:00
6 Strict Pull-ups
-Rest 2:00
Amrap 10:00
10 Cal Bike
10 Deadlifts 275/185#
-Rest 2:00
Emom 10:00
10 Handstand Pushups
-Post Rounds and Reps for AMRAPs and Rx or rounds complete for Emoms

CFOS

1 Mile Run
100 GHD Sit-ups
1 Mile Run
-Post Time
*Complete in order
*Scale GHDs to 75 or 50 based on your fitness ability.