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.
