Level 1

E3M for 36 minutes
1st 3 minutes:
200m Run + 10 Burpees
2nd 3 minutes:
2 Rounds
12 Deadlifts 95#/65#
9 Hang Power Cleans
6 Push Jerks
3rd 3 minutes:
250m Row + :45 Wall Sit
Post Rx or cycles completed.

 

 

 

Level 2

21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Front Squats 115#/85#
GHD Sit Ups
X2 Double Unders
Hand Release Push Ups
Post time.

 

 

 

“Weight Vest Wednesday”
20#/14#

3 Rounds
400m Farmer’s Walk 2@53#/35#
100 ft. Bear Crawl
100 ft. Sled Push 135#/90#
10 Burpees
25 Squats
Post time.