Split Reps, 1 Work / 1 Rest (after first 3 exercises)100m OH Plate Walk (Together):90 Plank (Together)800m Run (Together)70 KB Deadlift60 MB Clean50 Sit-Ups40 Devil’s Press30 Step-Ups (Per side)20 Pull-Ups10 Plate Pushes
Level 1
10#
Row
Up to 20#
10#
Up to 10#
Up to 12"
Jumping or RR
Level 2
10/15#
400m?
25/26#
15#
12/15#
12-20"
Jumping or Bands
Level 3
15/25#
600m?
35#
15/20#
15/20#
20"
1 Band
Level 4
25#
44/53#
20#
20/25#
20"
1 Band / Kip
