Level 1

200 meter run

10 Leg Raises

20 Thrusters

400 meter run

10 Leg Raises

20 Thrusters

200 meter run

Level 2

400 meter run

10 Knees to Elbows

20 Thursters, 45/33#

800 meter run

10 Knees to Elbows

20 Thrusters, 45/33#

400 meter run

Level 3

400 meter run

15 TTB

20 Thursters, 65/45#

800 meter run

15 TTB

20 Thrusters, 65/45#

400 meter run

Level 4 Rx

400 meter run

15 TTB

20 Thursters, 65/45#

800 meter run

15 TTB

20 Thrusters, 65/45#

400 meter run

*Under 12 minutes

Motivation

Fake it, till you make it.  This is one of my favorite motivational quotes.  We all have bad days.  Sometimes we just need to pretend it is awesome until we feel like it is.  So if things are not going perfectly, don’t worry.  Fake it, till you make it.  Be awesome.

Strength

Deadlift

Strategy

You should run at a pace where you know you can complete the other movements in one set. Be smooth on the thrusters. Elbows up with bar on your shoulders during the front squat portion of the thrusters. After the second set of thrusters then run like you really want to get better. When you turn around at the end of the bridge know that it is down hill and remember the faster you run the faster you are done.

Get more Awesome: 180 seconds of a plank hold