Level 1

Every 5 minutes for 4 rounds:

300/250m Row

20 Elevated Push ups 

15 Ring Rows

Level 2

Every 5 minutes for 4 rounds:

300/250m Row

20/15 Push ups 

8/5 pull ups

Level 3

Every 5 minutes for 4 rounds:

300/250m Row

25/20 Push ups 

10 pull ups

Level 4 Rx

Every 5 minutes for 4 rounds:

300/250m Row

25/20 Push ups 

15 pull ups

Motivation

 

Strength

10 Front Squat EMOM 5 minutes

Mobility: Foam Roll Quads and glutes