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: