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: