“The Continental”
Level 3
5 rounds with a partner, 4 mins each, for max reps of:
max rep Partner Med Ball Sit-ups, 20/14 lbs, 1 min
Med Ball Run, 20/14 lbs, 400 m
max reps in remaining time Rope Climbs, 15 ft (no jump, touch roof)
Rest 1 min between each round.
Level 2
5 rounds with a partner, 4 mins each, for max reps of:
max rep Partner Med Ball Sit-ups, 14/10 lbs, 1 min
Med Ball Run, 14/10 lbs, 400 m
max reps in remaining time Rope Climbs, 15 ft (no jump, touch roof)
Rest 1 min between each round.
Level 1
5 rounds with a partner, 4 mins each, for max reps of:
max rep Synchronized Sit-ups, 1 min
Run, 400 m
max reps in remaining time Rope Pull-to-Stands
Rest 1 min between each round.