Level 1

8 Rounds

90 second AMRAP

8 Hanging Knee Raises (Waist Height), then

As Many Burpess as possible in remaining time

Rest 90 seconds

Level 2

8 Rounds

90 second AMRAP

8 Hanging Knee Raises (Chest Height), then

As Many Burpess as possible in remaining time

Rest 90 seconds

Level 3

8 Rounds

90 second AMRAP

6/4 Toes to Bar, then

As Many Burpess as possible in remaining time

Rest 90 seconds

Level 4 Rx

8 Rounds

90 second AMRAP

8 Toes to Bar, then

As Many Burpess as possible in remaining time

Rest 90 seconds

Motivation

Our 30 day Daily Challenge ended on Saturday.  The morning crew won the challenge with the greatest participation.  What did you think about the challenge?  While the movements were basic did they help you overall general fitness.  Did they help you stay motivated and active during the day?

Strength

Back Squat

Work up to a 3 rep max

then, 80% of that for one set of as many reps as possible

Strategy

This should be viewed as sprint intervals.  You get a 1:1 work to rest ratio so the intensity should remain high. We need to look at how many rounds we have.  8 is a good amount of rounds.  On the first round, do a true max effort.  For the remaining rounds do 80% of the first round for every subsequent round.

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