Level 1

Five 3-minute rounds of:

10 heavy front squats

10 box jumps

Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round

Level 2

Five 3-minute rounds of:

7 front squats 95/63

7 box jumps

Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round

Level 3

Five 3-minute rounds of:

10 front squats 135/95

10 box jumps, 30/24

Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round

Level 4

Five 3-minute rounds of:

10 front squats 185/135

10 box jumps, 30/24

Row for max calories

Rest 3 minutes between rounds.

Post calories rowed each round

Motivation

Strength

Mobility: hips 4 minutes, shoulders 4 minutes