Level 1
For Time
8-16-24-32-24-16-8 Reps
Wall Ball Shot 20/14#
10′ Both Men and Women
4-8-12-16-12-8-4 Rep
50′ Shuttle Runs
1-2-3-4-3-2-1 Reps
Rope Climb (Supine To Standing)

Level 2
For Time
8-16-24-32-24-16-8 Reps
Wall Ball Shot 20/14#, 10′
10′ Both Men and Women
4-8-12-16-12-8-4 Rep
50′ Shuttle Runs
1-2-3-4-3-2-1 Reps
Rope Climb

Optional Work
4 Sets
Front Squat x [email protected]% of 1RM

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