Level 1

For Reps

6 Rounds

AMRAP 2 mins 

15/12 Cal Row

MAX Elevated Push ups

Level 2

For Reps

6 Rounds

AMRAP 2 mins 

15/12 Cal Row

MAX Push ups

Level 3

 

For Reps

6 Rounds

AMRAP 2 mins 

18/15 Cal Row

MAX HSPU (pads)

 

Level 4 Rx

For Reps

6 Rounds

AMRAP 2 mins 

18/15 Cal Row

MAX HSPU

 

-rest 1

Motivation

 

Strength

Tempo Bench Press 4 x 10-15 *aim to add #2.5-#10lb/wk

Seated DB Press 3 x 12-15

 

Mobility: smash hamstrings on box, 50 reps per leg.