[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
Every Minute On the Minute for 12 minutes
Odd Minutes- 4 Banded Pull Ups
Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom
Rest 3 min
Every Minute On the Minute for 12 minutes
Odd Minutes- 2 Wall Walks
Even Minutes – 20 Russian Twist
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[tab]Level 2
Every Minute On the Minute for 12 minutes
Odd Minutes- 2-4 Pull Ups
Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom
Rest 3 min
Every Minute On the Minute for 12 minutes
Odd Minutes- 4 Hand Stand Kick Ups
Even Minutes – 20 Russian Twist
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[tab]Level 3
Every Minute On the Minute for 12 minutes
Odd Minutes- 4-8 Pull Ups
Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom
Rest 3 min
Every Minute On the Minute for 12 minutes
Odd Minutes- 4-6 Hand Stand Push Ups (pad)
Even Minutes – 20 Russian Twist
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[tab]Level 4 Rx
Every Minute On the Minute for 12 minutes
Odd Minutes- 4-8 Chest to Bar Pull Ups
Even Minutes- 4 Over Head Squats, w/3 sec pause in bottom
Rest 3 min
Every Minute On the Minute for 12 minutes
Odd Minutes- 4-6 Hand Stand Push Ups
Even Minutes – 20 Russian Twist
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[tab]Motivation
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[tab]Strength
Making Metabolic Conditioning your Strength
Rowing (5 Rounds)
1 Minute Row (Near Sprint)
2 Minute Rest
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