Level 1

For Time

50/40 Calorie Row

25 Burpee

300 Jump Rope

25 Burpee

50/40 Calorie Bike

Level 2

For Time

50/40 Calorie Row

25 Burpee

50 DU’s

25 Burpee

50/40 Calorie Bike

Level 3

For Time

50/40 Calorie Row

25 Burpee

100 DU’s

25 Burpee

50/40 Calorie Bike

Level 4 Rx

For Time

50/40 Calorie Row

25 Burpee

150 DU’s

25 Burpee

50/40 Calorie Bike

Motivation

 

Strength

Strict HSPU/HS hold 5 sets x 50% + 1

Strict Press 3 x 15 @55-60% rest :60-:90s/set

*aim to add #2.5-10lbs/wk

Mobility: