20 x 50m Sprints, SSS Circuit 4, 3 Rounds Unbroken OHS 70/50kg, Wallballs, Double Unders

Beginner 6am & 7:30pm

(A) 20 x 50m Sprints AFAP Every 30seconds

(B) Shoulder Strength & Stability-Circuit 4

(C) In teams of 2 for max reps-3 rounds of 1min OHS 40/30kgkg,1min Wallballs 9/6kg 10/9ft,1min Double Unders

Intermediate 6am & 6:30pm

(A) 20 x 50m Sprints AFAP Every 30seconds

(B) Shoulder Strength & Stability-Circuit 4

(B) In teams of 2 for max reps-3 rounds of 1min OHS 50/35kg, 1min Wallballs 9/6kg 10/9ft, 1min Double Unders

Advanced 5:30pm

(A) 20 x 50m Sprints AFAP Every 30seconds

(B) Shoulder Strength & Stability-Circuit 4

(C) In teams of 2 for max unbroken reps-3 rounds OHS 70/50kg, Wallballs 9/6kg 11/10ft, Double Unders

Coaches Points- (A) As fast as possible. Warm Up thoroughly. See pic above for previous times (B) It works rest. Athlete A does max unbroken then Athlete B.