It Is An Endurance Cycle..

Every 2 Minutes, For 20 Rounds
Round 1: Max Calorie Row
Round 2: 200 Meter Run
*Rest after run is complete
*Workout is 40 minutes in length, 10 rounds of 2:00 for each movement
*Score is total reps – run = 20 reps each round

Level 2: Rx
Level 1: 100 meter run/walk

Bela Complex

5 Sets For Load:
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead
*Build to a heavy set

12 Minutes: Clean, Sit-up, Double Unders

12 Minute AMRAP of:
9 Hang Power Cleans (95/65)
12 Sit-ups
30 Double Unders

Level 2: (75/55), 30s DU practice
Level 1: KBS (25/15), Box Mason Twists, 30 singles or 15 plate speed steps

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