Level 1

3 Rounds:

500m Row

24 Sit ups

12 Push ups

Level 2

3 Rounds:

500m Row

24 Sit ups

6 Wall Walks

Level 3

3 Rounds:

500m Row

24 Sit ups

12 HSPU (pads)

Level 4 Rx

3 Rounds:

500m Row

24 Sit ups

12 HSPU

Motivation

Strength

Press 3-3-3-3-3

Mobility:  lazy splits 5 minutes, foam roll t-spine 5 minutes