Level 1

Max push ups in 2 minutes

-Rest 4 minutes-

500m Row Sprint

Level 2

Max push ups in 2 minutes

-Rest 4 minutes-

500m Row Sprint

Level 3

Max push ups in 2 minutes

-Rest 4 minutes-

500m Row Sprint

Level 4 Rx

Max push ups in 2 minutes

-Rest 4 minutes-

500m Row Sprint

 

Motivation

Strength

Clean and Jerk 1 RM

Mobility: couch stretch 2 min/side. Twice