Level 1
Every 90 Seconds For 15 Minutes (5 Sets Each)
1st Interval – 10-12 Alternating Pistol Squats
2nd Interval – 20 Seconds False Grip Hold + 5 Kip Swings
Then
2 Rounds For Time
30 Kettlebell Swings 53/35#
20 Goblet Carry Walking Lunges 53/35#
Run 400 Meters
Level 2
Every 90 Seconds For 15 Minutes (5 Sets Each)
1st Interval – 10-20 Alternating Pistol Squats
2nd Interval – Select a Challenging # of Muscle-ups
You Can Sustain
Then
2 Rounds For Time
30 Kettlebell Swings 70/53#
20 Goblet Carry Walking Lunges 70/53#
Run 400 Meters
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