Level 1

5 Rounds :30 ON/OFF

Max Dips

Double KB OH Hold 

Max Cal Bike.

Level 2

5 Rounds :30 ON/OFF

Max Dips

Double KB OH Hold 

Max Cal Bike.

Level 3

5 Rounds :30 ON/OFF

Ring Hold

Double KB OH Hold 

Max Cal Bike.

Level 4 Rx

5 Rounds :30 ON/OFF

Max Ring Dips

Double KB OH Hold 

Max Cal Bike.

Motivation

 

Strength

Strict HSPU 1 x max rep

4 x 50% :60-:90s/r

*aim to add 1 rep to each set, each week.

Press 1 RM

Mobility: banded hammy stretch