| Workout of the Day | |
|---|---|
| Strength of the Day | Day 1, 2, or 3 |
| Level 1:
Sprint 400 meters At the 5 minute mark begin 10 Rounds (Every 30 Seconds) 10 Ring Rows 6 Box Jumps Rest 2 minutes 500 Meter Row *Run more than 2 minute 0 seconds *Row more than 2 minute 15 seconds |
Level 2:
Sprint 400 meters At the 5 minute mark begin 10 Rounds (Every 30 Seconds) 4/2 Pull Ups 6 Box Jumps, 20/16″ Rest 2 minutes 500 Meter Row *Run less than 2 minute 0 seconds *Row less than 2 minute 15 seconds |
| Level 3:
Sprint 400 meters At the 5 minute mark begin 10 Rounds (Every 30 Seconds) 8/5 Pull Ups 8 Box Jumps, 24/20″ Rest 2 minutes 500 Meter Row *Run less than 1 minute 40 seconds *Row less than 2 minute 0 seconds |
Level 4:
Sprint 400 meters At the 5 minute mark begin 10 Rounds (Every 30 Seconds) 10/8 Pull Ups 10 Box Jumps, 24/20″ Rest 2 minutes 500 Meter Row *Run less than 1 minute 20 seconds *Row less than 1 minute 45 seconds |
Get more awesome: 40 Ab Mat Sit Ups
