Monday, February 23, 2015 Level II WOD: (1 of 17 week LeanFit cycle)

Level II

Warm-up: 2rds, 10-jumping jacks, 10-air squats, 10-push-ups, 10-sit-ups, 200m jog or 250m row.

Renegade Rowing WOD: 4 x 2:00 w/:30 rest


Running WOD: 7rds, 2 minute run, 1 minute walk


10 minute cardio (stairmill, treadmill, bike, elliptical, you choose), each minute increase speed and incline or resistance.

Then, 5rds, 500m row or 400m run, 5-box step-ups (20")(1R+1L=1rep), 10-KBS (16/12kg), 15-sit-ups.

Then, 5 minute Airdyne ride. 3 minutes legs & arms, 1 minute arms only, 1 minute legs only.