Level One
A1. Push Up
3 x 10-15 (box, floor, hollow, ring) *try to increase reps or lower box from last week
A2. Horizontal Bar Row (barbell in rack)
3 x 8-10
Level Two
A1. Strict Ring Dip
3 x 6-8 (on last rep hold :15 in ring support and bottom of ring dip)
A2. Strict Chest to Bar Pull Up
3 x 6-8
B. AMRAP 12:00
10 Burpees
20 Renegade Row (50/35)(10/side)
3 Farmer’s Carry (Down and back is one rep)
C. Russian Twist
3 x 20
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