Level 1

21-15-9

Overhead Squats

Ring Rows (x2)

Level 2

21-15-9 Overhead Squats

9-6-3 Pull ups

Level 3

21-15-9

Overhead Squats 95/63

Pull ups

Level 4 Rx

“Josh”

21 OHS 95/63

42 Pull ups

15 OHS

30 Pull ups

9 OHS

18 Pull ups

Motivation

Joshua Hager

Strength

Front Squat 1+ @ 95% TM

Back rack lunges 5 x 10 @ 40%

Mobility: couch stretch 4 mins/side 3 way shoulder stretch