Level 1

1000m Row

100 Jump Rope

40 Front Squat 45/33

30 Jumping Pull ups

20 Push ups

Level 2

1000m Row

20 Double unders

40 Front Squat 45/33

20 Pull ups

20 Push ups

 

Level 3

1000m Row

50 Double unders

40 OHS 45/33

30 Pull ups

20 HSPU

 

Level 4 Rx

1000m Row

50 Double unders

40 OHS 45/33

30 Pull ups

20 HSPU

  • sub 8:30
Motivation

 

 

Strength

Front Squat 5 x 5 @ 90% (5RM)

 

 

Mobility: