Level One

Tabata
3 Sets:
Air Squats
8 Sets of :20 Work/:10 Rest
-Rest 1:00-
Burpees
8 Sets of :20 Work/:10 Rest
-Rest 1:00-
-Post Total Reps for Squats and Burpees.
**( You’ll so Tabata Squats 3 Times and Tabata Burpees 3 Times with 1:00 rest B/T)

Level Two

Back Squat
10:00 to Find Heavy 3 Rep
+
Back Squat
2 sets of 10 Reps @ 75% of Heavy 3 Rep
+
50 Burpees
50 Box Jumps 24/20”
50 Burpees
50 Box Jumps
*Time Cap: 20:00

CFOS

50 Abmat Sit ups
50 Pull-ups
50 Deadlifts 95/65#
25 Burpee Box Jumps 24/20”
50 Back squats
50 Push Ups
50 Abmat Sit ups
-Post Time