Deadlifts

Super Youth

(A) Practice Gymnastic Skills for 20mins or Catch up on Deadlifts - Warm Up to 70% of your 1RM then perform 3 reps, then 3 reps @ 80% then 3+ reps @ 90%

(B) In teams 2 5 Rounds 100m Buddy Carry 15KB Swings 10 Burpee over Partner

Beginner/Intermediate

(A) Practice Gymnastic Skills for 20mins

(B) In teams of 2 5 Rounds Run 200m 15 KB Swings 10 Burpee over partner

Advanced

(A) Practice Overhead Pistol Squats & L-Sits

(B) DEADLIFT - 5-5-5-5 **Perform MAX Height Box Jump Between Lifts 

(C) 5 Rounds Run 200m 15 UNBROKEN KB Swings HEAVY 10 Burpee (Touch 15cm overhead on jump)

Focus- (B) Warm Up to Max Height then 3 legitite attempts at Max Height between deadlifts