[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: E70s
1 Minute Assault – 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. 10 Second transition time in between minutes.
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[tab]Level 2
Complete 6 rounds: E70s
1 Minute Assault – Max Calories
1 Minute 35/26lb KB Swings – 15 reps
*You have one minute to bike (or row) for calories. You have the second minute to perform 15 KB swings. 10 Second transition time in between minutes.
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[tab]Level 3
Complete 6 rounds: E70s
1 Minute Assault – 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. 10 Second transition time in between minutes.
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[tab]Level 4 Rx
Complete 6 rounds: E70s
1 Minute Assault – Max Calories
1 Minute 70/53 lb KB Swings (Russian) – 15 reps
*You have one minute to bike (or row) for calories. You have the second minute to perform 15 KB swings. 10 Second transition time in between minutes.
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[tab]Motivation
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[tab]Strength
Strength: Back Squat 20 Rep max 1 or 2 attempts.
Then
Skill: Hollow body
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Mobility: foam roll legs and glutes
