Level 1 and 2
Strength
4 sets of
Shoulder press x 5
45 seconds rest
20 Hollow rocks
Conditioning
10 power cleans
20 push ups
30 air squats
40 ab mat sit ups
500 m row
40 ab mat sit ups
30 air squats
20 push ups
10 power cleans
Fundamentals
Strength
Shoulder press x 6-8 reps
Rest 45 seconds
Hold plank x 45 seconds
Conditioning
10 med ball cleans
15 push ups
20 air squats
25 sit ups
300 m row
25 sit ups
20 air squats
15 push ups
10 med ball cleans
