Level 1

5 rounds:

Row 300m

12 Jump switch Lunges

6 push ups

Level 2

5 rounds:

Row 300m

12 Jump switch Lunges

6 pike push ups

Level 3

5 rounds:

Row 300m

12 Jump switch Lunges

6 HSPU (pads)

 

Level 4 Rx

5 rounds:

Row 300m

12 Jump switch Lunges

6 HSPU

Motivation

 

 

Strength

Alternating EMOM for 10 minutes (5 rounds of each):

10 Back Squat

10 Bench press

Mobility: touch your toes 5 minutes,