Level 1

500-400-300-200-100m Row

12-14-16-18-20 Push press

Level 2

500-400-300-200-100m Row

12-14-16-18-20 Push press 65/42

 

Level 3

500-400-300-200-100m Row

12-14-16-18-20 Push press 75/53

 

Level 4 Rx

500-400-300-200-100m Row

12-14-16-18-20 Push press 95/65

Motivation

 

 

Strength

L-Pull Up Progressions

 

Mobility: