Level 1:
Warm up: Jog lightly for 10 minutes
Then: 3 sets of- 10 cat/cows, 10 pushups and 10 airsquats
Then: Row a 1k for time
After a 3 minute rest-farmer carry for time 1/4 mile with a 53lb dumbell.
Level 2:
Warm up: Jog lightly for 10 minutes
Then: 3 sets of- 10 cat/cows, 10 pushups and 10 airsquats
Goal is to farmer carry 1 dumb bell for 1/4 of mile-goal weight is 53lbs
Level 3:
Warm up: 5 min easy walk
3 sets of: 10 cat/cow, 10 pushups, and 10 air squats
Using 1 dumbbell, weight your choice, walk 1/4 a mile with the weight in any hand, switch as needed.