Level 1

For Time/Jump Rope reps

2k Row

Into: (tabata style)

75 Sit Ups

75 Russian Twist

Max Jump Rope’s (x8 rds)

Level 2

For Time/DU reps

2k Row

Into: (tabata style)

100 Sit Ups

100 Russian Twist

Max DU’s (x8 rds)

 

Level 3

For Time/DU reps

2k Row

Into: (tabata style)

100 Sit Ups

100 Russian Twist

Max DU’s (x8 rds)

Level 4 Rx

For Time/DU reps

2k Row

Into: (tabata style)

100 Sit Ups

100 Russian Twist

Max DU’s (x8 rds)

Motivation

 

 

Strength

Strict Pull ups (deload)

Mobility: green thing quads/hammys, 10 minutes