Level 1

5 Rounds:

40 Wall balls

30 sit ups

20 push ups

10 Ring rows

-Rest 3 minutes-

Level 2

5 Rounds:

40 Wall balls

30 sit ups

20 push ups

5 Pull ups

-Rest 3 minutes-

Level 3

5 Rounds:

40 Wall balls 20/14

30 sit ups

20 push ups

10 Pull ups

-Rest 3 minutes-

Level 4

5 Rounds:

40 Wall balls 20/14

30 sit ups

20 push ups

10 CTB Pull ups

-Rest 3 minutes-

 

Motivation

Strength

Mobility:  Couch stretch and 3rd world squat totaling 7 minutes