Level 1

6 Rounds

100 Jump Rope

20 Single arm DB push press (10/arm)

Level 2

6 Rounds

100 Jump Rope

20 Single arm DB push press (10/arm) 25/20

Level 3

6 Rounds

100 Jump Rope

20 Single arm DB push press (10/arm) 35/25

Level 4

6 Rounds

100 Jump Rope

20 Single arm DB push press (10/arm) 40/30#

Tips & Tricks

Strength

Jerk, Heavy single

Get more Awesome:  Green thing calves 2 minutes/leg. Standard banded shoulder stretch 2 minutes/side