Level 1

7 Rounds:

7 Knee Raises

7 Box Jump

7 Elevated clapping push Ups

7 KB Swings

Level 2

7 Rounds:

7 Knees to Elbows

7 Box Jump, 20/16″

7 Elevated clapping push Ups

7 KB Swings, 35/26#

Level 3

7 Rounds:

7 Toes to Bar

7 Box Jump, 24/20″

7 Clapping push Ups

7 KB Swings, 53/35#

Level 4 Rx

7 Rounds:

7 Toes to Bar

7 Box Jump, 24/20″

7 Clapping push Ups

7 KB Swings, 53/35#

*Each set needs to be done unbroken

Motivation

If you are not willing to prepare you don’t really have the will to win.

Strength

3 Squat Cleans every minute for 10 minutes.  Build to a heavy set of 3 repetitions in the first 5 sets then complete the last five sets at the heavy weight.

Strategy

I am a big fan of the 30 second intervals.  Most of us need a 1:1 work to rest ratio.  These movements will take anywhere from 10-20 seconds to complete.  Everyone can do each movement in 30 seconds which will then take you 14 minutes to complete the workout.  Every second you take off the 30 second interval will shave off 28 seconds from your total time.  Every second counts and can make a big difference on getting the most from your workout.

Get more Awesome: 30 Plyo Push Ups / Hip/glutestretch