8/24/16

Advanced: 100 Double unders, 60 C2B pull-ups, 30 front rack lunges 155/105, 15 S2O 165/115

Intermediate: 100 Double unders, 60 pull-ups, 30 front rack lunges 115/75, 15 S2O 115/75

Beginner: 200 single unders, 60 SDHP 24/16 kg, 30 walking lunges and 30 KB swings 24/16kg

*Beginner- scale the weight as needed KB.

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