0600 crew

Level 1:
A. Back Squat - 3 x 3 (add 5-10 lbs. to last recorded load)
B. Run 1 mile x 2, rest 1:1 (rest as long as it takes you to run)

Level 2:
A. Front Squat - 3, 3, 2, 2, 1; rest 3-4 minutes
B. Weighted Strict Chin-Ups - 4-6 reps x 3; rest 2-3 minutes
C. Weighted Dips, 4-6 reps x 3; rest 2-3 minutes