Level 1

5 Rounds:

Sprint to Alley and Back

6 Difficult Ring Rows

6 low elevated push ups

6 Lily Pad Hops

Rest 1 minute

Level 2

5 Rounds:

Sprint to Alley and Back

3/2 Strict Pull Ups

6 Push Ups

6 Lily Pad Hops

Rest 1 minute

Level 3

5 Rounds:

Sprint to Alley and Back

6 Strict Pull Ups

6 Dips

6 Lily Pad Hops

Rest 1 minute

Level 4 Rx

5 Rounds:

Sprint to Alley and Back

6 Strict Pull Ups

6 Dips

6 Lily Pad Hops

Rest 1 minute

Motivation

Strength

Sled Pushes

Strategy

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