90 seconds each with a 30 second rest between each exercise:

Thrusters 75 Lbs. for men 45 for women

Box Jumps

KB swings 45 lbs. for men 35 for women


Perform each exercise with perfect form as fast as you can. Have a partner keep track of your reps. Rest 30 seconds then attack the next exercise until you have completed

2 Rounds

1 minute rest between rounds

Count the total number of reps

Over 200 You are Hard Core

150-199 You are Awesome

100-150 You are Good

Under 100 Keep Trying


Push Yourself and get out of your

Comfort Zone!

Let me know how it goes!