Level 1

20 Minute As Many Rounds As Possible

10 Deadlift,

10 Ring Rows

20 Jump Rope

Level 2

20 Minute As Many Rounds As Possible

10 Deadlift, 75/55

5/3 Pull Ups

20 Jump Rope

Level 3

20 Minute As Many Rounds As Possible

10 Deadlift, 115/75

10/8 Pull Ups

10 Double Unders

Level 4 Rx

20 Minute As Many Rounds As Possible

10 Deadlift, 135/95#

10/8 Pull Ups

20 Double Unders

Motivation

I’m back.  It has been a rough week.  The whole family has been down and out with the flu.  It was nice to walk out of the house and be able to smell the fresh air.

Strength

Day 1, 2 or 3

Strategy

Start with a pace that you know you can complete the reps in say 45 seconds. Maybe the time it takes per exercise is the same maybe it is different. If you don’t know what pace you can hold then error on the side of to much time rather than not enough. You will be better off starting off easy rather than to difficult. Stay on pace. I would like everyone to get a minimum of 10 rounds. That is a lot of deadlift. The deadlift is supposed to be lighter today. Don’t go up in levels just because the weight looks manageable. Remember we want 10 rounds with good technique. Do not compromise technique for speed.

Get more Awesome: 30 Leg Raises