Level 1

5 Rounds
250m Row
25 Sit Ups
25 Squats
200m Run
25 Double Unders
25 Russian KB Swings  53#/35#
Post time.

 

Level 2

10 – 15 – 20 – 15 – 10
Calories on Assault Bike
GHD Sit Ups
5 – 10 – 15 – 10 – 5
Power Snatches  115#/75#
Hand Release Push Ups
20 – 30 – 40 – 30 – 20
Double Unders
Squats
Post time.

 

“Weight Vest Wednesday”
20#/14#

E4M for 36 minutes
1st 4 minutes:
400m Run
10 Burpees
2nd 4 minutes:
2 Rounds
20 Alternating Lunge Steps
12 Push Ball   20#/14#
3rd 4 minutes:
100 ft. Bear Crawl
30 Alternating KB Rows  53#/35#
Post Rx or cycles completed.