Level 1

200 Jump Rope

40 wallball

20 Ring Row

200 Jump rope

Level 2

20 Double unders

160 Jump rope

40 wall ball

10 pull ups

20 Double unders

160 Jump Rope

Level 3

100 Double unders

40 Wallball

20 Pull ups

100 Double unders

Level 4

100 Double unders

40 Wall ball

20 CTB Pullups

100 Double unders

Motivation

Strength

7 x 3 Back Squat @ 70%

Get more Awesome: 3×10 ab wheel, 2 min/leg in pigeon stretch