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.