Level 1

3 Rounds:

500m Row

12 Jumping Pull ups

24 Push ups

Level 2

3 Rounds:

500m Row

6 Pull ups

12 Push ups

Level 3

3 Rounds:

500m Row

12 Pull ups

24 Push ups

 

Level 4 Rx

3 Rounds:

500m Row

12 Pull ups

24 Push ups

Motivation

 

 

Strength

Handstand Work

5 x 10 Front Squat EMOM

 

Mobility: couch stretch, mantis stretch