Level 1

3 Rounds:

15 Knee Raises

500m Row

15 Elevated Push ups

Level 2

3 Rounds:

15 L-Raises

500m Row

10/8 Push ups

Level 3

3 Rounds:

15 Knees to elbows

500m Row

15/10 Push ups

 

Level 4 Rx

3 Rounds:

15 Toes to Bar

500m Row

15/10 Clapping Push ups

Motivation

 

 

Strength

Alternating EMOM 12 minutes

10 Bench Press (45-55%)

10 Ring Rows

Mobility: couch stretch. wall clock stretch