Level 1

300 Jump rope

50 Sit up

25 DB  push press

50 Sit up

300 Jump rope

 

Level 2

25 Double under or 300 jump rope

50 Sit up

25 pike push up

50 Sit up

25 Double under or 300 jump rope

Level 3

70 Double under

50 Sit up

25 Handstand push up (pads)

50 Sit up

70 Double under

 

Level 4 Rx

100 Double under

50 Sit up

25 Handstand push up

50 Sit up

100 Double under

Motivation

Strength

Press 1RM

or 1 Clean + 2 Jerk emom 10

Mobility:  couch stretch 2 min/side