Level 1

For Quality

4 Rounds:

12-15 DB Bench

Max Rep Decline Push up (to failure)

2 min recovery (this can be bike, row, jump rope, etc. goal is to recover, but to keep moving)

Level 2

For Quality

4 Rounds:

12-15 DB Bench

Max Rep Decline Push up (to failure)

2 min recovery (this can be bike, row, jump rope, etc. goal is to recover, but to keep moving)

Level 3

For Quality

4 Rounds:

12-15 DB Bench

Max Rep Decline Push up (to failure)

2 min recovery (this can be bike, row, jump rope, etc. goal is to recover, but to keep moving)

Level 4 Rx

For Quality

4 Rounds:

12-15 DB Bench

Max Rep Decline Push up (to failure)

2 min recovery (this can be bike, row, jump rope, etc. goal is to recover, but to keep moving)

Motivation

 

Strength

Tempo Bench Press 4 x 10-15

 

Seated DB Press 3 x 12-15

Mobility: box stretches