Level 1

200m X 4
– Rest 1 minute between efforts –
+
42 – 30 – 18
Russian KB Swings 53#/35#
Squats
Double Unders
+
250m Row X 4
– Rest 1 minute between efforts –
+
30 Burpees
Post time minus 6 minutes.

 

 

Level 2

0:00 – 8:00
50 Double Unders
20 HSPU’s
10 Muscle Ups
20 HSPU’s
50 Double Unders
8:00 – 18:00
3 Rounds
15 GHD Sit Ups
15 DB Overhead Squats 50#/35#
18:00 – 25:00
800m Run
25:00 – 30:00
30 Burpees
Post Rx or sections completed.

 

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
3 Rounds
2 Tire Flips 250#/200#
15 Pull Ups
20 DB Hang Squat Cleans  35#/25#
+
1 Mile Run
Post time.