Level 1

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press

Knee raises

 

Then,

4 kb front rack, down and back

Level 2

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press 35/18

L-Raises

 

Then,

4 kb front rack, down and back

Level 3

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press 44/28

T2B

 

Then,

4 kb front rack, down and back

Level 4 Rx

Tabata (8 Rds, alt:)

Hollow Holds

Bicycle

Rvs Crunch

Plank

 

Straight into:

10!

Double Kb Push Press 53/35

T2B

 

Then,

4 kb front rack, down and back

 

Motivation

 

Strength

Strict HSPU

5 sets x 50% + 1

*same progression for scaled

 

Strict Press 4 x 15 @55-60%

*rest :60-:90s/set

*aim to add #2.5-10lbs/wk

 

Mobility: Banded Hammie extentions.