Level 1

6 rounds:

200m Row

16 Step ups

8 DB Push Press

Level 2

6 rounds:

200m Row

16 Step ups

8 DB Push Press

Level 3

6 rounds:

200m Row

16 Step ups

8 DB Push Press

Level 4 Rx

6 rounds:

200m Row

16 Step ups 35/25

8 DB Push Press

Motivation

Strength

20 Rep squat

Mobility: cobra stretch, twisted lizard stretch.