Level 1

20 Minute AMRAP

5 Ring Row

10 Push ups

10 Sit ups

5 DB Press (heavy)

 

Level 2

20 Minute AMRAP

2 Pull ups

10 Push ups

10 Sit ups

2 Dips

Level 3

20 Minute AMRAP

5 Pull ups

10 Push ups

10 Sit ups

5 Dips

Level 4 Rx

20 Minute AMRAP

5 Pull ups

10 Push ups

10 Sit ups

5 Dips

Motivation

Strength

 

Mobility: quad and glute foam rolling 5 mins per leg pigeon stretch as time allows