Level 1

Every 4min x 5

300m Row

20 Elevated Push ups

25 (+10) Jump Rope

Level 2

Every 4min x 5

300m Row

10/6 Push ups

50 (+25) Jump Rope

Level 3

Every 4min x 5

300m Row

15/10 Push ups

25 (+25) Double unders

Level 4 Rx

Every 4min x 5

300m Row

20/15 Push ups

25 (+25) Double unders

Motivation

 

Strength

Push Press Wk 1_

3 sets @60% Press 1RM

Seated DB Press 3 x 8-15

Mobility: couch stretch 4 mins, seal stretch 3 mins