Level 1

400 Jump rope

-Then-

15-12-9-6-3

DB Push Press

Knee Raises

-Then-

500m Row

Level 2

50 double unders

-Then-

15-12-9-6-3

Pike push ups

L-Raises

-Then-

500m Row

Level 3

200 double unders

-Then-

15-12-9-6-3

HSPU (pads)

Toes to Bar

-Then-

500m Row

Level 4 Rx

200 double unders

-Then-

15-12-9-6-3

HSPU

Toes to Bar

-Then-

500m Row

Motivation

 

Strength

Press 5+ @85% TM

5 x 12 DB Curls

Mobility: Banded shoulder stretch, foam roll 5 minutes