Level 1

1000m Row

50 Thrusters

30 Jumping Pull ups

Level 2

“Jackie”

1000m Row

50 Thrusters 45/33

30 Pull ups

We know this is a lot of pull ups for blue, but this is a benchmark, go for it!!
Level 3

 

“Jackie”

1000m Row

50 Thrusters 45/33

30 Pull ups

*sub 9/10

Level 4

“Jackie”

1000m Row

50 Thrusters 45/33

30 Pull ups

* sub 7/8
Motivation

Strength

Bench Press 3 x 5 2.5-5 pounds heavier

Deadlift 1 x 5    5 – 10 pounds heavier.

Mobility: Couch stretch 2 min/side child’s pose 2 minutes.