Level 1
EMOM 20 min
Min 1: 2 Shuttle Run
Min 2: 2 Burpees
Min 3: 4 Shuttle Run
Min 4: 4 Burpees
Notes: Increase each round with two reps. If you can’t increase maintain the reps you are doing or only add 1 rep per round. 1 shuttle run is 30ft.
Level 2
EMOM 20 min
Min 1: 2 Shuttle Run
Min 2: 2 Burpees
Min 3: 4 Shuttle Run
Min 4: 4 Burpees
Notes: Increase each round with two reps. If you can’t increase maintain the reps you are doing or only add 1 rep per round. 1 shuttle run is 30ft.
Level 3
EMOM 20 min
Min 1: 2 Shuttle Run
Min 2: 2 Burpees
Min 3: 4 Shuttle Run
Min 4: 4 Burpees
Notes: Increase each round with two reps. If you can’t increase maintain the reps you are doing or only add 1 rep per round. 1 shuttle run is 30ft.
Level 4
EMOM 20 min
Min 1: 2 Shuttle Run
Min 2: 2 Burpees
Min 3: 4 Shuttle Run
Min 4: 4 Burpees
Notes: Increase each round with two reps. If you can’t increase maintain the reps you are doing or only add 1 rep per round. 1 shuttle run is 30ft.
Strength
Every 1 min for 20 mins.
1 Bear Complex: Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press
Level 1: 45/33#
Level 2: 65/45#
Level 3: 95/65#
Level 4: 135/95#
Minimal Gear
EMOM 20 min
Use Dumbbells
Notes: 1 Bear Complex: DB Power Clean, DB Front Squat, DB Push Press, DB Front Squat, DB Push Press.
