Level 1

5 Rounds:

5 Box Jumps from squat position

10 DB Lawnmower row/side

15 Sit ups

-30 Second Rest-

Level 2

5 Rounds:

5 Box Jumps from squat position 20/16

10 DB Lawnmower row/side 30/20

15 Sit ups

-30 Second Rest-

Level 3

5 Rounds:

5 Box Jumps from squat position 24/20

10 DB Lawnmower row/side 40/25

15 Sit ups

-30 Second Rest-

Level 4

5 Rounds:

5 Box Jumps from squat position 30/24

10 DB Lawnmower row/side 50/35

15 Sit ups

-30 Second Rest-

Tips & Tricks

Obviously the rest won’t be enough time to truly recover, use the time to compose yourself for the box jumps; make every rep beautiful.

Strength

Squat Snatch Heavy single; 90% 2 x 1

Get more Awesome:  Pigeon stretch 2 minutes per side