Level 1

800m Run
+
21 – 18 – 15 – 12 – 9
Russian KB Swings  53#/35#
Squat Thrusts
Goblet Squats
Alternating KB Rows
+
800m Run
Post time.

 

Level 2

7 Rounds
15 Calories on Assault Bike
10 Ring Dips
15 GHD Sit Ups
16 Overhead Walking Lunges  45#/35#
25 Double Unders
Post time.

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
600m Run
20 Step Ups  20″
20 Alternating DB Hang Clean and Jerk   35#/25#
10 Burpees
Post time.