LEVEL ONE
5 Sets
6 Staggered Stance Deadlifts 3/3 *AHAP
8 DB Bench Press *AHAP
10 DB Bent Over Rows each Arm *AHAP
10 GHD Sit Ups
12 Lateral Box Hops R+L=1 12″
15 Calories on Assault Bike
Post loads.
LEVEL TWO
Front Squats 3,3,3,3,3 *AHAP
+
Strict Press 3,3,3,3,3 *AHAP
Post loads.
OLD SCHOOL
5 Rounds
250m Row
15 Thrusters 75#/55#
30 Double Unders
15 SDLHP
200m Run
Post time.
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