Updated: Nov 8, 2018
4* Rounds for Time: 1 Time around The Square (200 m) 20 Burpees 20 Ball Slams 15#
20 Twist Punches R Med/Heavy 20 Twist Punches L 20 Band Pulls R Med/Heavy 20 Band Pulls L
*Newbies complete 1 Round with 1/2 the recommended weight *Rookies Complete 2-3 Rounds * Vets Complete 4 Rounds
Warm-up: 40 Jumping Jacks Soldier Walking Neck/Chest/Shoulder Mobility 5 Yoga Worms 20 Superman Back Ext Option 1 > 3 Months For Time 30 - 25 - 20 - 15 - 10 reps of: BB Bent Rows 95/135 Box Jumps 18"
Warm-up: 2 Rounds *Less than 1 Month 1/2 reps 10 Yoga Worms 1:00 Plank 30 Glute Bridges Then, Down Dog to Runner's Lunge & Twists Arm Circles Deadlifts Option 1 > 3 Months 3 Sets of 5-8 reps of Deadl
