Level 1

4 rounds (30/30): Overhead squat (rest in squat position)

30 second Break

4 rounds (30/30): Push press (rest in front rack)

 

Level 2

4 rounds (30/30): Overhead squat 45/33 (rest in locked out position)

30 second break

4 rounds (30/30): Push press  45/33 (rest in front rack)

 

Level 3

4 rounds (30/30): Overhead squat 45/33 (rest in squat position)

30 second break

4 rounds (30/30): DB Push press  20/10 (rest locked out)

Level 4

30 Seconds on, 30 seconds off of:

4 rounds (30/30): Overhead squat 45/33 (rest in squat position)

30 second break

4 rounds (30/30): DB Push press  25/15 (rest locked out)

Tips & Tricks

Strength

Overhead squat 2,2,2,2,2

Mobility: