Level 1
800m Run
50 Squats
50 Hip Bridges  75#/115#
50 Sit Ups
50 Lateral Bar Jumps  (R+L=1)
50 Sit Ups
50 Hip Bridges
50 Squats
800m Run
Post time.

 

 

 

 

Level 2
0 – 10 minutes
3 Rounds
10 Squat Cleans  155#/105#
10 Toes to Bar
10 – 20 minutes
3 Rounds
50 Unbroken Double Unders
10 Pistols
20 – 30 minutes
1000m Row
20 Clean and Jerks
Post time for each.

 

 

 

 

Barbell Club
3 attempts at 15 reps of bodyweight Overhead Squats
+
Clean Grip Deadlifts off Risers 3,3,3,3,3
Post loads and Rx or not on OHS.