Level 1

12 Minute AMRAP

20 Calorie Row

20 Wall Ball

20 Ab Mat Sit Ups

20 Double Unders or Jump Rump

Level 2

12 Minute AMRAP

30 Calorie Row

30 Wall Ball (20/14#)

30 Ab Mat Sit Ups

30 Double Unders or Jump Rump

Level 3

12 Minute AMRAP

40 Calorie Row

40 Wall Ball (20/14#)

40 Ab Mat Sit Ups

40 Double Unders

Level 4 Rx

12 Minute AMRAP

50 Calorie Row

50 Wall Ball (20/14#)

50 Ab Mat Sit Ups

50 Double Unders

Motivation

Make intentional efforts towards improving your social, physical, spiritual, and intellectual capabilities.  What do you need to stop doing to give you more time?

Strength

Front Rack Step Ups

Box at knee height

3×8 reps per side

Week 1 of 4 of Movement