Level 1
Strength
EMOM for 15mins:
Minute 1: 5 Banded Strict Pull-ups
Minute 2: 10 Push-ups
Minute 3: 20 Russian Twists
WOD
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (40kg, 25kg)
Rest 90sec
Level 2
Strength
EMOM for 15mins:
Minute 1: 5 Strict Pull-ups
Minute 2: 10 Close Grip Push-ups
Minute 3: 20 Russian Twists
WOD
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (50kg, 35kg)
Rest 90sec
Rx+:(15 Reps each movement) (60kg/40kg)
Finisher
Banded Pushdowns x 100 Reps.