Level 1

1 Mile Run
30 Burpees
40 DB Push Press  35#/25#
50 DB Front Squats
60 Sit Ups
70 Double Unders
80 Calorie Row
Post time.

 

Level 2

0:00 – 5:00
30 KB Swings  70#/53#
10 Burpees
5:00 – 10 :00
30 GHD Sit Ups
10 Bar Muscle Ups
10:00 – 20:00
2 Rounds
30 KB Swings
10 Burpees
20:00 – 30:00
2 Rounds
30 GHD Sit Ups
10 Bar Muscle Ups
30:00- 40:00
1 Mile Run
Post Rx or reps completed in each time limit.

“Weight Vest Wednesday”
20#/14#

5 Rounds
12 Power Cleans  95#/65#
24 Sit Ups
12 Push Press
24 Double Unders
12 Front Squats
24 Calorie Row
Post time.