Level 1

For Reps:

Every 2min x 5Rds

15/10 Cal Row

Max Knee raises remaining time

 

At 12:00, Every 2min x 4Rds

10 Slam Balls 15/10

Max Calorie Row Remaining time

Level 2

For Reps:

Every 2min x 5Rds

15/10 Cal Row

Max L-raises remaining time

 

At 12:00, Every 2min x 4Rds

10 Slam Balls 15/10

Max Calorie Row Remaining time

Level 3

For Reps:

Every 2min x 5Rds

20/15 Cal Row

Max T2B remaining time

 

At 12:00, Every 2min x 4Rds

10 Slam Balls 20/15

Max Calorie Row Remaining time

Level 4 Rx

For Reps:

Every 2min x 5Rds

20/15 Cal Row

Max T2B remaining time

 

At 12:00, Every 2min x 4Rds

10 Slam Balls 30/20

Max Calorie Row Remaining time

Motivation

Strength

Tempo

Bench Press

4 x 10-1

*aim to add #2.5-#10lb/wk

 

Seated DB Press

3 x 12-15

*aim to increase reps and or #/wk

Mobility: 5 way shoulder stretch 1 min/stretch/side