Level 1

Complete for time.

20 DB Walking Lunges

20 Jumping Pull ups

-Rest 60 seconds-

20 DB Walking Lunges

20 Toes to Bar

-Rest 60 seconds-

20 DB Walking Lunges

20 Burpees

-Rest 60 seconds-

20 DB Walking Lunges

200m Row Sprint

Level 2

Complete for time.

20 DB Walking Lunges 25/20

20 Jumping Pull ups

-Rest 60 seconds-

20 DB Walking Lunges

20 Toes to Bar

-Rest 60 seconds-

20 DB Walking Lunges

20 Burpees

-Rest 60 seconds-

20 DB Walking Lunges

200m Row Sprint

Level 3

Complete for time.

20 DB Walking Lunges 40/25

20 Jumping Pull ups

-Rest 60 seconds-

20 DB Walking Lunges

20 Toes to Bar

-Rest 60 seconds-

20 DB Walking Lunges

20 Burpees

-Rest 60 seconds-

20 DB Walking Lunges

200m Row Sprint

Level 4

Complete for time.

20 DB Walking Lunges 50/35

20 Jumping Pull ups

-Rest 60 seconds-

20 DB Walking Lunges

20 Toes to Bar

-Rest 60 seconds-

20 DB Walking Lunges

20 Burpees

-Rest 60 seconds-

20 DB Walking Lunges

200m Row Sprint

Motivation

Strength

Press 3 x 5, go heavier than last time.

Mobility: Lazy splits 2 minutes