Level 1

EMOM 28

8 Cal Bike

10 Ring Rows Feet on box

10 Push ups

10 Ball Slams

Level 2

EMOM 28

10/8 Cal Bike

10 Ring Rows

10 Push ups

10 Ball Slams 20/10

Level 3

EMOM 28

10/8 Cal Bike

10 Ring Rows Feet Forward

10 Push ups

15 Ball Slams 30/20

Level 4 Rx

EMOM 28

15/10 Cal Bike

10 Ring Rows Feet on box

15/10 Push ups

15 Ball Slams 30/20

 

Motivation

Doesn’t matter what movement you start on today, just follow the order, hit one movement per minute and keep grinding.

Strength

Handstand skill work

Mobility:  shoulder mobs 8 minutes, couch stretch 2 min/side