Level 1

TEAM WOD

2 min @ ea station

3 rounds for reps:

bike for cals (if bike’s are not available, it will be jump switch lunges)

kb swings

row for cals

Ab mats

Level 2

TEAM WOD

2 min @ ea station

3 rounds for reps:

bike for cals (if bike’s are not available, it will be jump switch lunges)

kb swings

row for cals

Ab mats

Level 3

TEAM WOD

2 min @ ea station

3 rounds for reps:

bike for cals (if bike’s are not available, it will be jump switch lunges)

kb swings

row for cals

Ab mats

Level 4

TEAM WOD

2 min @ ea station

3 rounds for reps:

bike for cals (if bike’s are not available, it will be jump switch lunges)

kb swings

row for cals

Ab mats

Motivation

Strength

20 Rep back Squat!!

Then

Bent over Row 3ME sets with whatever weight you want as long as each set goes to CONTRACTILE FAILURE

Strategy

Get more Awesome:  6 minutes of stretching, 1 Max effort plank hold.