Level 1

In either order:

Workout 1:

10!

Bench Press

Burpees

Workout 2:

2,000-meter row for time

 

Level 2

In either order:

Workout 1:

10!

Bench Press @ 50%BW/40%BW

Burpees

Workout 2:

2,000-meter row for time

Level 3

In either order:

Workout 1:

10!

Bench Press @ 80%BW/60%BW

Burpees

Workout 2:

2,000-meter row for time

Level 4 Rx

In either order:

Workout 1:

10!

Bench Press @ 100%BW/80%BW

Burpees

Workout 2:

2,000-meter row for time

*7:00/8:00

Motivation

Motivation<Dedication<Habit

 

Strength

Handstand Practice

 

Mobility: lacrosse ball hamstring tacking.