Level 1

Complete 6 rounds:

1 Minute Assault– Max Calories

1 Minute 70/53 lb KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

Level 2

Complete 6 rounds:

1 Minute Assault – Max Calories

1 Minute 35/26 lb KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

Level 3

Complete 6 rounds:

1 Minute Assault – Max Calories

1 Minute 53/44 lb KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

Level 4 Rx

Complete 6 rounds:

1 Minute Assault – Max Calories

1 Minute 70/53 lb KB Swings – 15 reps

*You have one minute to bike or row for calories. You have the second minute to perform 15 KB swings.

Motivation

I’m going out of town on Thursday, so you wont see me posting here as much for the next two weeks. Everyone be good while I’m gone and don’t burn the place down.

Today’s workout can be really easy or really tough, depending on you. Effort is what’s going to decide what you get out of this. HIT IT HARD

Strength

Back squat

5 x 3 @ 90% of 3RM

Mobility:  Couch stretch 4 minutes per side.