Level 1

4 Rounds:

8 Knee Raises

16 STOH

8 Bar Face Burpee

Level 2

4 Rounds:

8 L-Raises

16 STOH 45/33

8 Bar Face Burpee

Level 3

4 Rounds:

8 C2B

16 STOH 65/42

8 Bar Face Burpee

Level 4 Rx

4 Rounds:

8 C2B

16 STOH 75/53

8 Bar Face Burpee

Motivation

 

Strength

Strict HSPU

5 sets x 50% + 1

*same progression for scaled

 

Strict Press

3 x 15 @60-65%

*rest :60-:90s/set

*aim to add #2.5-10lbs/wk

Mobility: stay with it