Level 1

3 Rounds
600m Run
30 Russian KB Swings  53#/35#
15 Pull Ups
30 Double Unders
15 Hand Release Push Ups
30 Overhead Walking Lunges   45#/35#
Post time.

 

Level 2

21 – 18 – 15 – 12 – 9
Calorie Row
Alternating DB Snatches   50#/35#
Pull Ups
Alternating DB Overhead Lunge Steps
*200m Run after every round.
Post time.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
3 Rounds
30 Squats
30 Push Ball   20#/14#
15 Pull Ups
15 Burpees
+
1 Mile Run
Post time.