Level 1

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back

Level 2

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back 

Level 3

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back 53/35

Level 4 Rx

4 Rounds (not for time)

:20s Hollow

:20s Bicycles

:20s side plank/ea.

Then,

4 sets of: (for time)

250m ski/row

1 KB Front Rack down n back 70/44

Motivation

 

Strength

Strict Pull Ups 4 x Max Rep

Bent Over Row 4 x 8+

Barbell Curls 4 x Crazy Eights