Level 1

E3M for 36 minutes
1sr 3 minutes: 200m Run + 20 Wall Ball. 20#/14#
2nd 3 minutes: 250m Row + 10 Burpees
3rd 3 minutes: 25 Double Unders + 5 Pull Ups + 10 Push Ups + 15 Squats
Post Rx or cycles completed.

 

 

 

 

 

 

 

Level 2

10 Sets
EMOM 12/9 Calories on Assault Bike
+
3 Rounds
10 Clean and Jerks  135#/95#
5 Muscle Ups
15 Hand Release Push Ups
200m Run
Post Rx or cycles completed and time.

 

 

 

“Weight Vest Wednesday”
20#/14#

4 Rounds
200m Farmer’s Walk  2@53#/35#
200m Run
30 Step Ups 20”
10 Burpees
Post time.