M/E Strict Press, M/E Push Press, Max Weighted C2Bar & Dip, 3 Best Strict Dip, Strict C2Bar, "The Row Intervals" x 6

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Strict Press-Work to the limits of your movement

(D) Individually complete-3 Best Sets Pull-Ups, Strict Push-ups

(E) In teams of 4 for max reps-3 Rounds 1min Row 250/200m, 1min HR Pushups, 1min Ring Rows, 1min Recovery

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Strict Press-Work to the limits of your movement

(D) Individually complete-3 Best Sets Pull-Ups, Strict Push-ups

(E) In teams of 4 for max reps-3 Rounds 1min Row 250/200m, 1min HR Pushups, 1min Ring Rows, 1min Recovery 

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Strict Press

(D) Individually complete-3 Best Sets Dip, Strict Pullups

(E) In teams of 4 for max reps-3 Rounds 1min Row 275/225m, 1min Strict Pushups, 1min C2Bar, 1min Recovery 

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Strict Press

(D) Individually complete-3 Best Sets Dip, Strict Pullups

(E) Individually for max reps-3 Rounds 1min Row 275/225m, 1min Strict Pushups, 1min C2Bar, 1min Recovery 

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Strict Press

(D) Individually complete-3 Best Sets Dip, Strict Pullups

(E) Individually for max reps-3 Rounds 1min Row 275/225m, 1min Strict Pushups, 1min Pullups, 1min Recovery 

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Strict Press

(D) M/E Push Press

(E) Individually complete-Max Weighted C2B & Max Weighted Dip

(F) Individually complete-3 Best Sets Strict Dip, Strict C2Bar

(G) Individually complete-"The Row Intervals" x 6 minimum

FROM THE COACH (A)  (B)  (C) CFS Rules Apply (D) CFS Rules Apply (E)  (F)  (G) Even if don't make the 300/250m complete 6 intervals minimum