Novice:
25 Abmat Situps
50 Jumping Jacks
15 2xDB FS (20/15)
25 Abmat Situps
50 Jumping Jacks
30 2xDB FS (20/15)
If complete before 8:00, continue
25 Abmat Situps
50 Jumping Jacks
15 2xDB FS (30/20)
If complete before 12:00, continue
25 Abmat Situps
50 Jumping Jacks
30 2xDB FS (30/20)
If complete before 16:00, continue
25 Abmat Situps
50 Jumping Jacks
45 2xDB FS (30/20)
STOP @ 20:00
Intermediate:
25 HKR
100 Single Unders OR 50 DU
15 Squat Cleans (95/55)
25 HKR
100 Single Unders OR 50 DU
13 Squat Cleans (115/75)
If complete before 8:00, continue
25 HKR
100 Single Unders OR 50 DU
11 Squat Cleans (135/95)
If complete before 12:00, continue
25 HKR
100 Single Unders OR 50 DU
9 Squat Cleans (155/115)
If complete before 16:00, continue
25 HKR
100 Single Unders OR 50 DU
7 Squat Cleans (185/135)
STOP @ 20:00
Rx
25 TTB
50 DU
15 Squat Cleans (135/85)
25 TTB
50 DU
13 Squat Cleans (185/125)
If complete before 8:00, continue
25 TTB
50 DU
11 Squat Cleans (225/145)
If complete before 12:00, continue
25 TTB
50 DU
9 Squat Cleans (275/175)
If complete before 16:00, continue
25 TTB
50 DU
7 Squat Cleans (315/205)
STOP @ 20:00
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