Thursday – February 7, 2019 (20190207)

Level 1

For TIme

30Calorie Row

80 Wall Balls

30 Calorie Row

13 minute cap

Level 2

For TIme

50 Calorie Row

100 Wall Balls 14/10

50 Calorie Row

13 minute cap

Level 3

For TIme

50 Calorie Row

100 Wall Balls 20/14

50 Calorie Row

13 minute cap*

Level 4 Rx

For TIme

50 Calorie Row

100 Wall Balls 20/14

50 Calorie Row

13 minute cap

Motivation

Strength

20 REP SQUAT!!

then

EMOM alternating 10 mins

10 Bench Press

5-12 Strict pull ups (or Ring Rows)

Mobility: pec smash with lacrosse ball or green thing.

Don’t Stop Here

More To Explore

Friday December 6th, 2019 (20191206)

Level 1 12 minute As Many Reps as Possible 1-1 2-2 3-3, and so forth Assisted Bar Dip Squat Snatch Technique Level 2 12 minute