Level 1
For Time:
Buy in – 30 Burpees
4 Rounds:
7 Deadlift (95/65#)
25 Air Squats
50 Jump Rope
Level 2
For Time:
Buy in – 30 Burpees
4 Rounds:
7 Deadlift (115/105#)
25 Air Squats
10 Double Unders
Level 3
For Time:
Buy in – 30 Burpees
5 Rounds:
7 Deadlift (135/105#)
25 Air Squats
25 Double Unders
Level 4 Rx
For Time:
Buy in – 30 Burpees
5 Rounds:
7 Deadlift (135/105#)
25 Air Squats
50 Double Unders
Daily Strength
Shoulder & Gymnastics
4 Rounds:
40 seconds on 20 seconds rest
1) Right Arm DB High Pull
2) Left Arm DB High Pull
3) Top of Dip Hold
4) Crab Hold
(Hands and feet on the ground. Face and chest to the sky. Hips up so that your body creates a line parallel to the ground from your shoulders to your knees.)
Daily Motivation
Today’s strength is an application of the last two weeks of shoulder screens. The goal then for today is to use the strength to help us balance out. Add extra reps to your weaker side.
We would you like to do as many pulls as you can in the 45 seconds. Take short breaks if needed. Make sure to take more time to get more reps done on your weaker side.
