Lower Body Strength

Every 90 seconds for 9 minutes (6 sets):

2 Overhead Squats

MetCon:

Every 5 minutes for 15 minutes (5 sets):

15 Toes to Bar

45 Double Unders

Cleans (Reps: 18,15,12,9,6)

*Pace Goal: complete T2B and dubs around 2 minutes

*must complete the cleans and change weight within the 5 minutes, record your time or reps for each round

Beginner: 15 Lying Straight Leg Raises, 45 Line Hops, 100m Double KB Farmer’s Carry

Intermediate: Hanging Straight Leg Raises, Single Unders, 95/65, 115/75, 135/95, 155/105, 165/115

Advanced: 135/95, 155/105, 165/115, 185/125, 204/145

Sport: 155/105, 165/115, 185/125, 205/145, 225/155