Level 1

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

20 Ring rows

-4 minute rest-

 

Level 2

“Baseline x 2”

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

-4 minute rest-

 

Level 3

“Baseline x 2”

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

-4 minute rest-

*sub 6/7 on the first round.

 

Level 4

“Baseline x 2”

2 rounds, Each for time

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

-4 minute rest-

*sub 6/7 for each round

 

Tips & Tricks

 

Strength

 

Mobility: hip hinge work.