Level 1

8 rounds:

10 Push ups

Shuttle Sprint

Rest 1:1

Level 2

8 rounds:

10 Push ups

Shuttle Sprint

Rest 1:1

Level 3

8 rounds:

10 dynamic Push ups

Shuttle Sprint

Rest 1:1

Level 4 Rx

8 rounds:

10 clapping Push ups

Shuttle Sprint

Rest 1:1

Motivation

 

Strength

Bench Press 1+ 95% TM

Strict pull ups 5 x max

Mobility: couch stretch 4 mins, seal stretch 3 mins