Level 1

For time:

30 Back Squats

500m Row Sprint.

30 Burpees

Level 2

For time:

30 Back Squats @ 60% body weight

500m Row Sprint.

30 Burpees

Level 3

For time:

30 Back Squats @ 80% body weight

500m Row Sprint.

30 Burpees

Level 4

For time:

30 Back Squats @ body weight

500m Row Sprint.

30 Burpees

Motivation

Strength

Bench Press 3 x 5 @ 80% 5RM

5 x 10 Bench Press @ 50% 5 RM or whatever you and your partner agree on.

Remember to write down or otherwise track your strength training numbers.

Mobility:  Lazy splits 4 minutes, pigeon stretch 2 min/side