Level 1

20 min AMRAP

5 Ring Rows

10 Elevated Push Ups

15 Squats

Level 2

20 min AMRAP

3/2 Pull Ups

10 Push Ups

15 Squats

Level 3

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

*fewer than 20 rounds

Level 4 Rx

“Cindy”

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

or

“Mary”

20 min AMRAP

5 Handstand Push Ups

10 One legged Squats

15 Pull Ups

Motivation

Workout with a purpose.  Do every drill and every movement with a goal in mind.  Small improvements all the time.  Set and accomplish small goals everyday.  As you accomplish these consistently you will be surprised how quickly you accomplish your big goals.  We know it will be hard work.  Embrace the challenge and be awesome.

Strength

Weighted Pull Up – 1 RM

Ring Row – 5 RM

Strategy

The trick to this workout is to not fail on a rep.  This means taking breaks early in the workout to avoid hitting failure.  Break up the movements before they become difficult.  It is a long workout.  Remember we are trying to find out how much work you can do in 20 minutes not 10 minutes.

Get more Awesome: 200 Flutter Kicks / Shoulder and Chest Mobility