Level 2
Strength
12 minutes
Work up to a heavyish 5 rep OHS
Conditioning
For time
30 Back squats 135/95
100 DU
10 HSPU
20 Front squats 115/85
75 DU
10 HSPU
10 Overhead squats 95/65
50 DU
10 HSPU
Level 1 and Fitness
Strength
3 sets of
Back Squats x 6-8 reps
Horizontal ring row x 8-12 reps
Plank hold x 45 seconds
Conditioning
For time
750 m row
75 skip rope revolutions
500 m row
50 skip rope revolutions
250 m row
25 skip rope revolutions
