Level 1

4 Rounds:

300m Row

10 Strict Pull ups

60 Step ups (30/leg, No step down)

Level 2

4 Rounds:

300m Row

5 Pull ups

80 Step ups (40/leg, No step down)

Level 3

4 Rounds:

300m Row

5 Strict Pull ups

100 Step ups (50/leg, No step down)

Level 4 Rx

4 Rounds:

300m Row

10 Strict Pull ups

100 Step ups (50/leg, No step down)

Motivation

 

Strength

Front Rack Step ups 3 x 10

(for technique)