Level 1

For TIme

30Calorie Row

80 Wall Balls

30 Calorie Row

13 minute cap

Level 2

For TIme

50 Calorie Row

100 Wall Balls 14/10

50 Calorie Row

13 minute cap

Level 3

For TIme

50 Calorie Row

100 Wall Balls 20/14

50 Calorie Row

13 minute cap*

Level 4 Rx

For TIme

50 Calorie Row

100 Wall Balls 20/14

50 Calorie Row

13 minute cap

Motivation

Strength

20 REP SQUAT!!

then

EMOM alternating 10 mins

10 Bench Press

5-12 Strict pull ups (or Ring Rows)

Mobility: pec smash with lacrosse ball or green thing.