Level 1
Strength
4 sets for technique
Front rack reverse lunges x 12
(increasing load)
Unbroken pullup practice x 3-6
(band, strict, kip or butterfly)
With the pull up it’s important to move up to your next progression, this is time time practice a new skill.
Conditioning
For time
1000 m row
50 wall balls 20/14
30 T2B
Fundamentals
Strength
4 sets
Medicine ball reverse lunges x 12
Hollow hold on bar x 30 seconds
Conditioning
2 rounds for time
400 m row
20 wall balls
10 V sit ups
