Level 1

12-10-8

Toes to bar

Push ups

One arm DB push press (each arm)

Level 2

12-10-8

L-Raises

Pike Push ups

One arm DB push press (each arm) #30/20

Level 3

12-10-8

Toes to bar

HSPU (pads)

One arm DB push press (each arm) #40/25

Level 4 Rx

12-10-8

Toes to bar

HSPU

One arm DB push press (each arm) #50/35

Motivation

 

Strength

Close Grip Bench 3 x 15 @60%

Strict Press 3 x 15 @60%

Mobility: banded shoulder stretch.