Level 1
3 Rounds:
15-12-9
500m Row
Push ups
Jump Rope (x3)
Level 2
3 Rounds:
15-12-9
500m Row
Pike push ups
Double unders
Level 3
3 Rounds:
15-12-9
500m Row
HSPU (pads)
Double unders (x2)
Level 4 Rx
3 Rounds:
15-12-9
500m Row
HSPU
Double unders (x2)
Motivation
Strength
Press 1+ @ 95%
Mobility: