Level 1

500m Row

50 Sit ups

50 KB Swings

50 Jumping pullups or ring rows… or both

50 KB Swings

50 Sit ups

500m Row

Level 2

500m Row

50 Sit ups

50 KB Swings

20 pullups

50 KB Swings

50 Sit ups

500m Row

Level 3

500m Row

50 Sit ups

50 KB Swings

50 pullups

50 KB Swings

50 Sit ups

500m Row

Level 4

500m Row

50 Sit ups

50 KB Swings 53/44

50 pullups

50 KB Swings

50 Sit ups

500m Row

 

Motivation

Strength

20 Rep Back Squat, go up at least 5 pounds from last time

Strategy

Get more Awesome:  Box stretches 2 minutes/stretch/side