Level 1

150 Jump Rope

40ft  DB or KB Front rack or overhead Walking Lunges 15/10

30 Z-press

40ft Double DB Lunges

150 Jump Rope

Level 2

150 Jump Rope

40ft Double DB OverHead Walking Lunges 15/10

30 Pike push ups

40ft Double BD OHWL

150 Jump Rope

Level 3

50 DU’s

40ft Double KB OHWL 26/18

30 HSPU (pads ok)

40ft Double KB OHWL

50 DU’s

Level 4 Rx

50 DU’s

40ft Double KB OHWL 35/26

30 HSPU

40ft Double KB OHWL

50 DU’s

Motivation

Strength

Bench Press work to a 3 RM for the day then 5 x 10 @60% of that 3RM

Mobility: