Level 1

“Ego”

10 Rounds

10 Ring Rows (feet at white line)

10 elevated push ups

10 Squats to box

*20 minute cap

Level 2

“Ego”

10 Rounds

10 Ring Rows (feet behind blue line)

5 Push ups

10 squats to med ball

*20 minute cap

Level 3

“Ego”

10 Rounds

10 Ring Rows (feet behind red line)

10 Push ups

10 OHS with PVC

*20 minute cap

Level 4 Rx

“Ego”

10 Rounds

10 Ring Rows (feet in front of red line.)

10 Push ups

10 OHS with bar 44/33

*20 minute cap

Motivation

Strength

Movement Standards/extended warm up.

Strategy

Todays workout is going to difficult in that the coaches are going to no rep the heck out of you…. we’ll go over form in detail and we’re going to be very ‘mean’ today!

Please expect to get yelled at at least once. A lot of you will have to scale mid-workout.

We do it because we want you to get better/we love you.

<3

Get more Awesome: 3 rounds: Hand stand hold 1 minute, stretch shoulders 30 seconds each.