Level One

6 Sets (1 Set Every 4:00)
200m Run
50 Double Unders
20 GHD Sit ups
Accessory work

3 Rounds
12 Bulgarian Split Squats (each leg)
12 Ring/Bar Dips
12 DB Curls
-Post Rx or rounds complete
**Scale to finish each set in 3:30 or less

Level Two

Cals on Rower
-Rest 5:00-
Cals on Rower
Hang Power Cleans 135/95#
(Woman’s Cals: 24-18-12)
-Rest until fully recovered-
7 Sets (1 Every 2:00)
15 GHD
15 Thrusters 95/65#
-Post Time for each and rounds completed for second part

Weight Vest Wednesday

Wear a 20/14# Vest

800m Run
50 Burpees
100 DB Thrusters (2x 35/25#)
150’ DB Front Rack Walking Lunge
800m Run
-Post Time
*Complete in order
**This will be a long grind and fatigue on the legs. Push through and start with manageable sets from the beginning.