August 20, 2013 PDF Print E-mail
Written by Andrea   
Monday, 19 August 2013 18:25


Advanced

5 rounds

10 shoulder press #30 dumbbells

10 box jumps

3 beginner rope climbs


Intermediate

4 rounds

10 shoulder press #20 dumbbells

10 box jumps or step ups

3 beginner rope climbs


Beginner

3 rounds

10 shoulder press #10-15 dumbbells

10 step ups

3 beginner rope climbs


Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.