Level 1
For time:
50 Wall Balls, 14/10 lbs
100 Alternating Dumbbell Snatches, 20/15 lbs
100 Jump Ropes
Run, 200 m
100 Jump Ropes
Single Arm Farmers Carry, 20/15 lbs, 100 m / per side
50 Medicine Ball Box Step Overs, 16/10 in
Level 2
For time:
50 Wall Balls, 20/14 lbs
100 Alternating Dumbbell Snatches, 25/20 lbs
200 Jump Ropes
Run, 400 m
200 Jump Ropes
Single Arm Farmers Carry, 25/20 lbs, 100 m / per side
50 Medicine Ball Box Step Overs, 20/16 in
Level 3
For time:
50 Wall Balls, 20/14 lbs
100 Alternating Dumbbell Snatches, 35/25 lbs
100 Double Unders
Run, 400 m
100 Double Unders
Single Arm Farmers Carry, 35/25 lbs, 100 m / per side
50 Medicine Ball Box Step Overs, 24/20 in
Level 4
For time:
50 Wall Balls, 20/14 lbs
100 Alternating Dumbbell Snatches, 50/35 lbs
200 Double Unders
Run, 400 m
200 Double Unders
Single Arm Farmers Carry, 50/35 lbs, 100 m / side
50 Medicine Ball Box Step Overs, 24/20 in
Strength
Get a good warm up
Daily Motivation
If you are ready, get back in the gym.
