Level 1

4 rounds:

10 DB thruster

20 DB Lunge

30 DB Plank Row (15LT/15 RT)

Level 2

4 rounds:

10 DB thruster 25/15

20 DB Lunge

30 DB Plank Row (15LT/15 RT)

Level 3

4 rounds:

10 DB thruster 40/25

20 DB Lunge

30 DB Plank Row (15LT/15 RT)

Level 4

4 rounds:

10 DB thruster 50/35

20 DB Lunge

30 DB Plank Row (15LT/15 RT)

Motivation

Strength

20 REP BACK SQUAT PROGRESSION 1 x 20

Mobility: foam roll like crazy, 8 minutes min.