Level 1

3 min AMRAP, 5 min AMRAP, 7 min AMRAP

rest 2 minutes between AMRAPs and restart with the row every time

500m Row

40 sit ups

30 DB Thrusters

20 Burpees

10 Leg raises

Level 2

3 min AMRAP, 5 min AMRAP, 7 min AMRAP

rest 2 minutes between AMRAPs and restart with the row every time

500m Row

40 sit ups

30 DB Thrusters 25/15

20 Burpees

10 Toes to Bar

Level 3

3 min AMRAP, 5 min AMRAP, 7 min AMRAP

rest 2 minutes between AMRAPs and restart with the row every time

500m Row

40 sit ups

30 DB Thrusters 30/20

20 Burpees

10 Toes to Bar

Level 4

3 min AMRAP, 5 min AMRAP, 7 min AMRAP

rest 2 minutes between AMRAPs and restart with the row every time

500m Row

40 sit ups

30 DB Thrusters 35/25

20 Burpees

10 Toes to Bar

Motivation

Strength

Broad Jump for distance

Strategy

Get more Awesome:  Banded hip stretch 2 minutes per side