Level 1

600m run

30 weighted step up

10 kb swings

400m run

20 step ups

20kb swings

200m run

10 step up

30 kb swing

Level 2

600m run

30 weighted step up

10 kb swings

400m run

20 step ups

20kb swings

200m run

10 step up

30 kb swing

Level 3

600m run

30 weighted step up 53/35#

10 kb swings 53/35#

400m run

20 step ups 53/35#

20kb swings 53/35#

200m run

10 step up 53/35#

30 kb swing 53/35#

Level 4 Rx

 

600m run

30 weighted step up 53/35#

10 kb swings 53/35#

400m run

20 step ups 53/35#

20kb swings 53/35#

200m run

10 step up 53/35#

30 kb swing 53/35#

*Sub 11:00

Motivation

 

Strength

Squat clean: 3 rep max!

Strategy

keep it moving!

Get more awesome:  40 evil wheels