Level 2
Strength
Overhead Squats
3-3-3-3-3
Conditioning
AMRAP x10
500 m row (buy-in)
Then…
3 wall balls 20/14
3 pull ups
6 wall balls 20/14
6 pull ups
and continue ladder until time is up.
Level 1 and Fitness
Strength
4 sets
Front squats x 8-10
Supine ring rows x 10-12
Conditioning
AMRAP x 10 minutes
400 m row (buy-in)
Then
3 wall balls 14/10
3 KB swings
6 wall balls 14/10
6 KB swings
and continue ladder till time is up.
