Level 1

40/30 Calorie Row

25 Burpee

400 Jump rope

25 Burpee

40/30 Calorie Bike

 

(CAP: 20 min)

Level 2

50/40 Calorie Row

25 Burpee

50 DU’s

25 Burpee

50/40 Calorie Bike

 

(CAP: 20 min)

Level 3

50/40 Calorie Row

25 Burpee

150 DU’s

25 Burpee

50/40 Calorie Bike

 

(CAP: 20 min)

Level 4 Rx

50/40 Calorie Row

25 Burpee

150 DU’s

25 Burpee

50/40 Calorie Bike

 

(CAP: 20 min)

Motivation

 

Strength

Strict HSPU

5 sets x 50% + 1

*same progression for scaled

 

Strict Press

3 x 15 @55-60%

*rest :60-:90s/set

*aim to add #2.5-10lbs/wk

Mobility: 5 way banded shoulder