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
50-40-30-20-10 Reps For Time
Wall Ball Shot 20/14#
Double Under
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 For Each Interval
Then
50-40-30-20-10 Reps For Time
Wall Ball Shot 20/14#
Double Under