Level 1

500m Row

15 Push up

15 L-Raise

500m Row

10 Push up

10 L-Raise

500m Row

5 Push up

5 L-Raise

Level 2

500m Row

15 Pike push ups

15 L-Raise

500m Row

10 Pike push ups

10 L-Raise

500mRow

5 Pike push ups

5 L-Raise

Level 3

500m Row

15 HSPU (pads)

15 Toes to Bar

500m Row

10 HSPU

10 Toes To Bar

500mRow

5 HSPU

5 Toes to bar

Level 4 Rx

500m Row

15 HSPU

15 Toes to Bar

500m Row

10 HSPU

10 Toes To Bar

500mRow

5 HSPU

5 Toes to bar

Motivation

Strength

Deadlift 5+ @ 85%

Mobility:  Couch stretch 4 mins/side