Level 1

5 rounds:

400m Run

20 supermans

20 Abmat sit ups

Level 2

5 rounds:

400m Run

30 supermans

30 Abmat sit ups

Level 3

5 rounds:

400m Run

30 Supermans

30 Abmat sit ups

Level 4 Rx

5 rounds:

400m Run

30 Back Extentions

30 Abmat sit ups

Motivation

Strength

Deadlift 5 x 1 @ 90+ %

OR

5 x ME strict pullups

Strategy

Get more Awesome: Hamstring lacrosse ball tack and smash.