Level One

Deadlift
5×3 *ahap
* Set every 2:00
+
Tabata :20 on/:10 work for 8 rounds
Pushups
-Rest 1:00
Ring Rows
-Rest 1:00
Ab mat Sit ups
-Rest 1:00
Squat jumps
– Post Load and total reps for each

Level Two

3 Rounds
21/18 Cal Bike
15 Box Jump Overs 24/20” (No Touch)
9 Deadlifts 275/195#
*Time Cap 15:00
+
Emom 12
odd: 10 GHD sit ups
Even: 10 toes to bar
+
3 Rounds (Not for time)
1:00 Plank
20 Ring Rows
10 Glute ham Raises

CFOS

”Eva”

5 Rounds
800m Run
30 KB Swings 53/35#
30 pull-ups
– Post Time
** This is a very long, endurance/stamina type workout With a high volume of reps. You should be around 30-45 minutes. Please scale accordingly!