Level 1

5 rounds:

30 seconds Front Squat @ body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

Level 2

5 rounds:

30 seconds Front Squat @ 70% body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ 70% body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

Level 3

5 rounds:

30 seconds Front Squat @ 80% body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ 80% body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

Level 4

5 rounds:

30 seconds Front Squat @ body weight – max reps

Rest 60 seconds

30 seconds Bench Press @ body weight – max reps

Rest 60 seconds

30 Seconds Bike Sprint (calories)

Rest 60 seconds

Post total Reps+calories

Motivation

Strength

Press 3 x 5 @ 80% of your 5RM

Mobility: foam roll legs and hips 8 minutes