[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
Complete 6 rounds:
1 Minute Assault or Row – 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.
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[tab]Level 2
Complete 6 rounds:
1 Minute Assault or Row – Max Calories
1 Minute 35/26 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.
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[tab]Level 3
Complete 6 rounds:
1 Minute Assault or Row – 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.
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[tab]Level 4
Complete 6 rounds:
1 Minute Assault or Row – Max Calories
1 Minute 70/53 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.
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[tab]Motivation
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[tab]Strength
Press 3 x 5
Do 5/2.5* (gentlemen/ladies*) pounds heavier than last time
*this means add a TOTAL of 2.5 pounds to the bar, meaning 1.25 on each side)
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Mobility: Lazy splits 4 minutes, lacrosse ball disco 2/side
