Level 1

For Reps

AMRAP15

4 Rounds of

90 Jump Rope

15 SIt Ups

Remaining time AMRAP:

8 Knee Raise

8 Box Jump/step up

8 Elevated Push ups

Level 2

For Reps

AMRAP15

4 Rounds of

15 DU”s

15 SIt Ups

Remaining time AMRAP:

8 L-Raise

8 Box Jump

8 Pushup

Level 3

For Reps

AMRAP15

4 Rounds of

30 DU”s

15 SIt Ups

Remaining time AMRAP:

8 T2B

8 Box Jump

8 Decline Pushup

Level 4 Rx

For Reps

AMRAP15

4 Rounds of

30 DU”s

15 SIt Ups

Remaining time AMRAP:

12 T2B

12 Box Jump

12 Decline Pushup

Motivation

 

Strength

Close Grip Bench 10-8-8-5-5

Mobility: partner hamstring and calve smash 3 mins per side/person