Level 1

Complete as many rounds as possible in 12 minutes:

5 Push Presses

10 Push Ups

15 Box Jumps

Level 2

Complete as many rounds as possible in 12 minutes:

5 Push Presses @ 40% of body weight

10 Push Ups

15 Box Jumps¬†16″ box

Level 3

Complete as many rounds as possible in 12 minutes:

5 Push Presses @ 50/45% of body weight

10 Push Ups

15 Box Jumps 20/16″ box*

*Must land on box with hips above parallel

Level 4

Complete as many rounds as possible in 12 minutes:

5 Push Presses @ 65/55% of body weight

10 Push Ups

15 Box Jumps 20″ box*

*Must land on box with hips above parallel

Motivation

Strength

Bench Press 3 x 5 @ 5/2.5 pounds heavier than last week

(not heavier than your 5RM, that doesn’t make sense yet.)

Mobility: Calves smash and banded shoulder stretch.