Level 1
A1: Split squats 3 x 6-8 30×0 rest 1 min each leg
A2: DB Press 3 x 6-8 rest 3 mins
B1: sand bag walking lunges 3 x 14 rest 1 min
B2: 3 x Max rep ring rows minus 3 rest 1 min
C: shoulder external rotation 2 x 6 30×0
Level 2
A: Power cleans 3,3,3,2,2,2 X003
B1: Sand bag lunges 3 x 30 rest 1 min
B2: 3 x max rep ring rows rest 1 min
C: 3 x 12 back extensions rest 90 secs
