Level 1

4 Rounds:

500/400m Row

30 Sit Ups

20 Wall Balls

10 Jumping Pull ups

30 min cap*

Level 2

5 Rounds:

500/400m Row

30 Sit Ups

20 Wall Balls 14/10

5/3 Pull Ups

30 min cap*

Level 3

5 Rounds:

500/400m Row

30 Sit Ups

20 Wall Balls 20/14

10 Pull Ups

30 min cap*

Level 4 Rx

5 Rounds:

500/400m Row

30 Sit Ups

20 Wall Balls 20/14

10 Pull Ups

30 min cap*

Motivation

Strength

20 Rep back squat

Mobility: