Level 1

30-20-10

push ups or banded Dips

KB Swing

H.P Clean

Sit ups

Level 2

30-20-10

Banded Dips

KB Swing

H.P Clean

Sit ups

Level 3

30-20-10

Dips

KB Swing

H.P Clean

Sit ups

Level 4 Rx

30-20-10

Ring Dips

KB Swing 53/35

H.P Clean 65/53

Sit ups

Motivation

Strength

bench press 5 x 10 working to heavy

Mobility: lazy splits, banded shoulders