[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
On a Running Clock…
0:00-10:00
1-2-3-4-5-6-7-8-9-10
KB Swing
Burpee
10:00-22:00
Every 3min x 4rds
AMRAP2
10 Cal Row
Max Push-up on KB’s
-rest 1-
[/tab]
[tab]Level 2
On a Running Clock…
0:00-10:00
1-2-3-4-5-6-7-8-9-10
double KB Swing 18#
Burpee
10:00-22:00
Every 3min x 4rds
AMRAP2
15/10 Cal Row
Max Push-up on KB’s
-rest 1-
[/tab]
[tab]Level 3
On a Running Clock…
0:00-10:00
1-2-3-4-5-6-7-8-9-10
Double KB Swing 26/18
Burpee
10:00-22:00
Every 3min x 4rds
AMRAP2
18/14 Cal Row
Max Push-up on KB’s
-rest 1-
[/tab]
[tab]Level 4 Rx
On a Running Clock…
0:00-10:00
1-2-3-4-5-6-7-8-9-10
Double KB Swing 35/26
Burpee
10:00-22:00
Every 3min x 4rds
AMRAP2
21/18 Cal Row
Max Push-up on KB’s
-rest 1-
[/tab]
[tab]Motivation
[/tab]
[tab]Strength
Close Bench Press 4 x 8-15
*add #5-10lbs
Strict Press 3 x 8-15
**add #5-10
[/tab] [/tabcontent] [/tabs]
Mobility: jefferson curls 3 x 10 w/ 5 second hang, couch stretch 3 x 1 min/side
