Level 1

Every 2 minutes for 24 minutes
1st 2 minutes:
6 Deadlifts  115#/75#
5 Hang Power Cleans
4 Push Jerks
20 Double Unders
2nd 2 minutes:
200m Run
5 Burpees
3rd 2 minutes:
30 Sit Ups
30 Squats
Post Rx or cycles completed.

 

Level 2

5 Rounds
5 Bench Press  185#/115#
20 DB Step Ups  50#/35#
20/15 Calories on Assault Bike
– Rest 3 minutes –
1 Mile Run
Post time minus 3 minutes.

 

“Weight Vest Wednesday”
20#/14#

800m Run
25 Burpees
25 Squat Jumps  6″
25 Push Ball  20#/14#
600m Run
20 Burpees
20 Squat Jumps
20 Push Ball
400m Run
15 Burpees
15 Squat Jumps
15 Push Ball
Post time.