Level 1

Complete 6 rounds: E70s

1 Minute Assault – 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. 10 Second transition time in between minutes.

Level 2

Complete 6 rounds: E70s

1 Minute Assault – Max Calories

1 Minute  35/26lb KB Swings – 15 reps

*You have one minute to bike (or row) for calories. You have the second minute to perform 15 KB swings. 10 Second transition time in between minutes.

 

Level 3

Complete 6 rounds: E70s

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. 10 Second transition time in between minutes.

 

Level 4 Rx

Complete 6 rounds: E70s

1 Minute Assault – Max Calories

1 Minute 70/53 lb KB Swings (Russian) – 15 reps

*You have one minute to bike (or row) for calories. You have the second minute to perform 15 KB swings. 10 Second transition time in between minutes.

Motivation

 

 

Strength

Strength: Back Squat 20 Rep max 1 or 2 attempts.

Then

Skill: Hollow body

Mobility: foam roll legs and glutes