[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
500m Row
At 4 minute mark begin:
15 minute AMRAP
5 Wall balls
5 Push up
5 Knee Raise
10 Wall balls
10 Push up
10 Knee Raise
15 15 15 Etc.
At 22 minute mark begin:
500m Row
[/tab]
[tab]Level 2
500m Row
At 4 minute mark begin:
15 minute AMRAP
5 Wall balls 14/10
5 Push up
5 L-Raise
10 Wall balls
10 Push up
10 L-Raise
15 15 15 Etc.
At 22 minute mark begin:
500m Row
[/tab]
[tab]Level 3
500m Row
At 4 minute mark begin:
15 minute AMRAP
5 Wall balls 20/14
5 Push up
5 Toes to bar
10 Wall balls
10 Push up
10 Toes to bar
15 15 15 Etc.
At 22 minute mark begin:
500m Row
[/tab]
[tab]Level 4 Rx
500m Row
At 4 minute mark begin:
15 minute AMRAP
5 Wall balls 20/14
5 Push up
5 Toes to bar
10 Wall balls
10 Push up
10 Toes to bar
15 15 15 Etc.
At 22 minute mark begin:
500m Row
[/tab]
[tab]Motivation
[/tab]
[tab]Strength
If appropriate and new to the strength program, Deadlift 1RM
If Deloading, 5 OHS EMOM
[/tab] [/tabcontent] [/tabs]
Mobility: Couch stretch 2 min/side
