Level 1

50-40-30-20-10

jump rope (x2)

Sit-ups

-Then-

1000m Row Sprint

 

Level 2

 

50-40-30-20-10

jump rope (x2)

Sit-ups

-Then-

1000m Row Sprint

 

 

Level 3

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

-Then-

1000m Row Sprint

 

 

Level 4 Rx

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

-Then-

1000m Row Sprint

Motivation

 

 

Strength

L-Hang/L-pullup work

Bench press 5 x 10 Emom

 

Mobility: lazy splits, 3 way banded shoulder stretch