Level 1

1 Mile Run
30 DB Hang Squat Cleans   35#/25#
20 Box Jumps   24″/20″
50 Double Unders
30 DB Push Press
20 Pull Ups
50 Double Unders
30 DB Deadlifts
20 Burpees
50 Double Unders
Post time.

 

Level 2

50 Calories on Assault Bike
+
21 – 15 – 9
Toes to Bar
HSPU
Alternating Pistols
+
50 Calories on Assault Bike
+
21 – 15 – 9
Wall Ball  20#/14#
Bar Muscle Ups
+
50 Calories on Assault Bike
Post time.

 

“Weight Vest Wednesday”
20#/14#

E4M for 36 minutes
1st 4 minutes:
400m Run
10 Burpees
2nd 4 minutes:
500m Row
30 Walking Lunges
3rd 4 minutes:
20 Wall Ball  20#/14#
10 Pull Ups
20 Push Ball
Post Rx or cycles completed.