M/E Back Squat, 3 Rounds 2 Deadlifts@90%1RM, Max Strict HSPU, Max Strict T2Bar, The Row Intervals x 8

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Back Squats-Work to the limits of your movement & Work on T2Bar between sets

(D) In teams for max reps-3 Rounds 1min Row 275/225m, 1min Wall Walks, 1min Abmat Situps, 1min Recovery

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Back Squats-Work to the limits of your movement & Work on T2Bar between sets

(D) In teams for max reps-3 Rounds 1min Row 275/225m, 1min Wall Walks, 1min Abmat Situps, 1min Recovery

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Back Squat & 3 Best Sets Strict HSPU, Strict T2Bar

(D) In teams for max reps-3 Rounds 1min Row 275/225m, 1min HSPU or HandStand Hold, 1min T2Bar, 1min Recovery

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Back Squat & 3 Best Sets Strict HSPU, Strict T2Bar

(D) Individually complete-"The Row Intervals" x 8

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) M/E Back Squat & 3 Best Sets Strict HSPU 1 abmat, Strict T2Bar

(D) In teams for max reps-3 Rounds 1min Row 275/225m, 1min HSPU 1 Abmat or HandStand Hold, 1min T2Bar, 1min Recovery

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Back Squat

(D) Individually complete-3 Rounds 2 Conventional Deadlifts@90%1RM, Max Strict HSPU, Max Strict T2Bar

(E) Individually complete-"The Row Intervals" x 8

FROM THE COACH (A)  (B)  (C) If you back squatted last week, do it differently this week. Use Chains & Bells or Bands. Do box Squats etc (D) Squeeze out every last rep of the HSPU & T2Bar (E) CFS Record Ethan 9, Jen 11