Level 1

EMOM 30

3 Jumping Pull up

6 push up (elevated)

9 Squat

(If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.)

Level 2

EMOM 30

3 pull up

6 push up

9 Squat

(If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.)

Level 3

“Chelsea”

EMOM 30 (or as many rounds as possible)

5 pull up

10 push up

15 Squat

(If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.)

Level 4 Rx

“Chelsea”

EMOM 30

5 pull up

10 push up

15 Squat

 

Motivation

 

Strength

20 Rep SQWAT

Mobility: twisted lizard stretch 1 min/side. crucifix stretch 2 x 10