[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
Complete 4 Rounds on alternating minutes.
7 Barbell Thruster
Max Ring Rows
and
7 Dead bugs
Pillar Hold
*On minute zero, complete Barbell Thrusters and max ring rows. On minute 1, complete dead bugs and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
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[tab]Level 2
7 Barbell Thruster 75/63
Max pull ups!!
and
7 Dead bugs
Pillar Hold
*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete dead bugs and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
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[tab]Level 3
Complete 4 Rounds on alternating minutes.
7 Barbell Thruster 95/73
Max Chin Ups
and
5 Evil Wheels
Pillar Hold
*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Evil Wheels and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
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[tab]Level 4
Complete 4 Rounds on alternating minutes.
7 Barbell Thruster 135/95
Max Chin Ups
and
5 Evil Wheels (nose to ground)
Pillar Hold
*On minute zero, complete Barbell Thrusters and max Chin Ups. On minute 1, complete Evil Wheels and Pillar Hold until the start of minute 2. Repeat continuously until 4 Rounds (8 minutes) have elapsed.
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[tab]Motivation
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[tab]Strength
Front Squat 3 x 5 add weight to last time
[/tab] [/tabcontent] [/tabs]
Mobility: foam roll t-spine and legs
