Level 1

Alternating Rounds   (8 total)

As Many Reps as Possible

2 min On 1 min Off

A) 10 Dragon Flies

8 Single Arm Thrusters (20/15#)

B) 4 Deadlift (95/65#)

16 Alternating lunges

Level 2

Alternating Rounds   (8 total)

As Many Reps as Possible

2 min On 1 min Off

A) 10 Knee Raises

8 Single Arm Thrusters (30/20#)

B) 4 Deadlift (115/95#)

16 Alternating lunges

Level 3

Alternating Rounds   (8 total)

As Many Reps as Possible

2 min On 1 min Off

A) 7 Toes to Bar

10 Single Arm Thrusters (40/30#)

B) 4 Deadlift (155/115#)

20 Alternating lunges

Level 4

Alternating Rounds   (8 total)

As Many Reps as Possible

2 min On 1 min Off

A) 10 Toes to Bar

10 Single Arm Thrusters (50/35#)

B) 4 Deadlift (225/155#)

20 Alternating lunges

Daily Strength

Squat Clean: 20 minutes – increase weight as you go

Option 1: 1 rep every 30 seconds

Option 2: 1 rep every minute

Daily Motivation

“What you most want to be found will be found where you least want to look.”

In today’s workout complete as many reps as possible in each 2 minute round.  You will alternate between A & B.  You will do four rounds of A and four rounds of B.