Level 1

20 Z-Press

30 Jumping pull ups

40 burpees

50 Wall Balls

60 sit ups

200 Jump rope

Level 2

20 Z Press

30 Jumping pull ups

40 burpees

50 Wall Balls 14/10

60 sit ups

25 double unders

Level 3

20 HSPU (pads)

30 pull ups

40 burpees

50 Wall Balls 20/14

60 sit ups

70 double unders

Level 4 Rx

20 HSPU

30 pull ups

40 burpees

50 Wall Balls 20/14

60 sit ups

70 double unders

Motivation

Strength

Bench Press 5 x 3

Do a set of Ring Rows between each set.

Mobility: cobra stretch, twisted lizard stretch.