Level 1

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls

5 Push up

5 Knee Raise

10 Wall balls

10 Push up

10 Knee Raise

15 15 15 Etc.

At 22 minute mark begin:

500m Row

Level 2

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls 14/10

5 Push up

5 L-Raise

10 Wall balls

10 Push up

10 L-Raise

15 15 15 Etc.

At 22 minute mark begin:

500m Row

Level 3

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls 20/14

5 Push up

5 Toes to bar

10 Wall balls

10 Push up

10 Toes to bar

15 15 15 Etc.

At 22 minute mark begin:

500m Row

Level 4 Rx

500m Row

At 4 minute mark begin:

15 minute AMRAP

5 Wall balls 20/14

5 Push up

5 Toes to bar

10 Wall balls

10 Push up

10 Toes to bar

15 15 15 Etc.

At 22 minute mark begin:

500m Row

 

Motivation

Strength

If appropriate and new to the strength program, Deadlift 1RM

If Deloading, 5 OHS EMOM

Mobility:  Couch stretch 2 min/side