Level 1
14 minutes total:
Every 1 min for 7 mins do:
8 Front Squats, 115/75 lbs
8 Pull-ups
then….
Every 1 min for 7 mins do:
8 Push Press, 115/75 lbs
8 Box Jumps, 24/20 in
Level 2
14 minutes total:
Every 1 min for 7 mins do:
8 Front Squats, 115/75 lbs
8 Pull-ups
then….
Every 1 min for 7 mins do:
8 Push Press, 115/75 lbs
8 Box Jumps, 24/20 in
Level 3
14 minutes total:
Every 1 min for 7 mins do:
8 Front Squats, 115/75 lbs
8 Pull-ups
then….
Every 1 min for 7 mins do:
8 Push Press, 115/75 lbs
8 Box Jumps, 24/20 in
Level 4
14 minutes total:
Every 1 min for 7 mins do:
8 Front Squats, 115/75 lbs
8 Pull-ups
then….
Every 1 min for 7 mins do:
8 Push Press, 115/75 lbs
8 Box Jumps, 24/20 in
Strength
Back Squat
7-5-3-3
rest 90-120 seconds between sets
