Level 1
Tabata Circuit
Rotate between each station for 32 intervals: 20 seconds of work: 10 second rest = 1 interval.
Wall Ball or DB Thruster (15/10#)
Flutter Kicks
KB or DB Swing (25/20#)
Elevated Push Ups
Level 2
Tabata Circuit
Rotate between each station for 32 intervals: 20 seconds of work: 10 second rest = 1 interval.
Wall Ball or DB Thruster (15/10#)
Flutter Kicks
KB or DB Swing (30/25#)
Elevated Push Ups
Level 3
Tabata Circuit
Rotate between each station for 32 intervals: 20 seconds of work: 10 second rest = 1 interval.
Wall Ball or DB Thruster (20/14#)
Flutter Kicks
KB or DB Swing (40/30#)
Push Ups
Level 4
Tabata Circuit
Rotate between each station for 32 intervals: 20 seconds of work: 10 second rest = 1 interval.
Wall Ball or DB Thruster (20/14#)
Flutter Kicks
KB or DB Swing (53/35#)
Push Ups
Strength
Three Part:
Back Squat: 10 rep EMOM for 5 sets
Tall Plank: 30 sec Hold 30 sec Rest
Power Cleans: 5 rep EMOM for 5 sets
