Level 1

30-20-10

Wall balls

Knee Raises

KB Swings

Level 2

30-20-10

Wall balls 14/10

L-raises

KB Swing 44/26

Level 3

30-20-10

Wall balls 20/14

Toes to bar

KB Swing 53/35

Level 4

30-20-10

Wall balls 20/14

Toes to bar

KB Swing 70/44

Motivation

Strength

Day 4 is bench press

Mobility: foam roll legs 6 minutes and back/shoulders 4 minutes.