Level 1

Half “Triple 3”

1500M Row
150 Double Unders
1.5 Mile Run

Post time.

Level 2

“Triple 3”

3000M Row
300 Double Unders
3 Mile Run

Post time.

Barbell Club

5 x 5 Pause Back Squats *Pause 5 full seconds at bottom of each rep
+
4 Rounds
20 GHD Hip Extensions
20 GHD Sit Ups
10 Strict Pull Ups

Post load for back squat.