Level 1

15-12-9-6-3

Bar Row

Dips

KB swing

 

Abs:

3 Rounds:

30 second plank each side

15 Ab wheels

 20 Dead bug toe touches

Level 2

15-12-9-6-3

Bar Row

Dips

KB swing 35/26

Abs:

3 Rounds:

30 second plank each side

15 Ab wheels (scaled to wall)

 20 Dead bug toe touches

Level 3

15-12-9-6-3

Pull ups

Ring Dips

KB swing 53/35

 

Abs:

3 Rounds:

30 second plank each side

15 Ab wheels

 20 Dead bug toe touches

Level 4 Rx

15-12-9-6-3

CTB Pull ups

Ring Dips

KB swing 70/44

 

Abs:

4 Rounds:

30 second plank each side

15 Ab wheels

 20 Dead bug toe touches

Motivation

 

Strength

Bench Press 5 x 5

*do a set of strict pull ups after each set of bench.