Level 1

E3M for 36 minutes
1st 3 minutes:  200m Run + 15 Box Jumps  20″
2nd 3 minutes: 15 Thrusters  75#/55# + 15 Pull Ups
3rd 3 minutes: 12/8 Calories on Assault Bike + 10 Burpees
Post Rx or cycles completed.

 

Level 2

0:00 – 10 :00
500m Row
30 Double Unders
30 KB Swings  53#/44#
500m Row
10 :00 – 20:00
3 Rounds
20 Walking Lunges
10/6 Muscle Ups
20:00 – 30:00
800m Run
30 Burpees
30 Pull Ups
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
50 Pull Ups
100 Push Ups
150 Squats
2000m Row
Post time. Ghostwriter BWL encourages you to try this workout and get a feel for all your muscle groups.