Level 1

21-15-9

DB Push press

Dips(banded)

Push ups

Level 2

21-15-9

DB Push press

Dips (banded)

Push ups

Level 3

21-15-9

HSPU (pads)

Dips

Push ups

 

Level 4 Rx

‘JT’

21-15-9

HSPU

Ring Dips

Push ups

Motivation

 

Strength

Press 3+ 90% TM

5 x max Strict Pull ups

Mobility: banded shoulder stretches 4mins/ side