Level 1

Complete 6 rounds:

1 Minute Assault or Row – Max Calories

1 Minute  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 or Row – 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 or Row – 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

Complete 6 rounds:

1 Minute Assault or Row – 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

Strength

Press 3 x 5

Do 5/2.5* (gentlemen/ladies*) pounds heavier than last time

*this means add a TOTAL of 2.5 pounds to the bar, meaning 1.25 on each side)

Mobility: Lazy splits 4 minutes, lacrosse ball disco 2/side