Level 1

12-9-6

500m Row

Jumping Pull ups

Push ups

Front Squats

Level 2

12-9-6

500m Row

Pull ups

Push ups

Front Squats 75/53

Level 3

12-9-6

500m Row

Pull ups

Push ups

Front Squats 95/63

Level 4 Rx

12-9-6

500m Row

CTB Pull ups

Ring Push ups

Front Squats 135/93

Motivation

 

Strength

Front Squat 3+ @ 90%

Back Rack lunges 5 x 10 @ 40%

Mobility: 100 Double unders, 2 min calve stretch/side