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