M/E Bench Anyway, 3 Best sets Alternating Close Grip Bench, Close Grip Row, For time The 50's Dips, C2Bar, Strict Pushups, Pullups, HR Pushups, Calorie Row

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Bench-Work to the limits of your movement & Pullups between sets

(D) In teams of 2 for time-50 HR Pushups, 50 Ring Rows, 50 Tricep Dips on Box, 50 Barbell Rows, 50 Banded Pushdowns, 50 Calorie Row 

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Bench-Work to the limits of your movement & Pullups between sets

(D) In teams of 2 for time-50 HR Pushups, 50 Ring Rows, 50 Tricep Dips on Box, 50 Barbell Rows, 50 Banded Pushdowns, 50 Calorie Row 

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench with Bands

(D) Individually for time-50 Dips, 50 C2Bar, 50 Strict Pushups, 50 Pullups, 50 HR Pushups, 50 Calorie Row 

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench Press

(D) 3 Best Sets Alternating Close Grip Bench, Close Grip Row

(E) Individually for time-50 Dips, 50 C2Bar, 50 Strict Pushups, 50 Pullups, 50 HR Pushups, 50 Calorie Row

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Bench-Work to the limits of your movement & C2Bar Pullups between sets

(D) In teams of 2 for time-50 HR Pushups, 50 Ring Rows, 50 Tricep Dips on Box, 50 Barbell Rows, 50 Banded Pushdowns, 50 Calorie Row 

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Bench Press

(D) 3 Best Sets Alternating Close Grip Bench, Close Grip Row

(E) Individually for time-50 Dips, 50 C2Bar, 50 Strict Pushups, 50 Pullups, 50 HR Pushups, 50 Calorie Row

FROM THE COACH (A)  (B)  (C) Anyway, bands & Bells, straight etc (D) More then 6 reps, less then 12 reps to failure   (F) Each Break Change Movement, e.g Max out on Dips say 30reps, then max on C2Bar say 30 reps, go back to dips & max out again, then C2Bar. When 50reps of each movement is complete move onto Strict Pushups & Pullups and follow the same format until 50 of each are complete, then move onto HR Pushups & Row.  With the Row, match the amount of HR Pushups done before needing a rest.