5mins Bridge, 5mins L-Hang & Forward Rolls, 3 Best Sets Deficit HSPU 6", Individually for max rep D/U-In 3mins Run 400m, 21KB Swings 24/16kg Max Double Unders, Recover 1min then in 3mins Run 400m 15KB Swings, Max Double Unders, Recover 1min then in 3mins Run 400m 9KB Swings, Max Double Unders

SUPER YOUTH, BEGINNER & MASTERS 50-59yrs

(A) Mobility & Shoulder Strength & Stability- Spend 5mins Working on your Bridge

(B) Warm Up-In 3mins L-Hang every break perform 1 Forward Roll

(C) Wall Walks

(D) Individually for max rep D/U-In 3mins Run 200m, 21KB Swings 16/8kg Max Double Unders, Recover 1min then in 3mins Run 200m 15KB Swings, Max Double Unders, Recover 1min then in 3mins Run 200m 9KB Swings, Max Double Unders 

FROM THE COACH (A) Bridge Up Here for Demo (B) L-Hang Here for Demo (C)As close to nose to wall as your strength & mobility allows (D) 

INTERMEDIATE & MASTERS 40-49YRS

(A) Mobility & Shoulder Strength & Stability- Spend 5mins Working on your Bridge

(B) Warm Up-In 4mins L-Hang every break perform 2 Forward Rolls

(C) 3 Best Sets Kipping HSPU

(D) Individually for max rep D/U-In 3mins Run 400m, 21KB Swings 20/12kg Max Double Unders, Recover 1min then in 3mins Run 400m 15KB Swings, Max Double Unders, Recover 1min then in 3mins Run 400m 9KB Swings, Max Double Unders 

FROM THE COACH (A) Bridge Up Here for Demo(B) L-Hang Here for Demo (C) If proficient use a deficit of 4" is 2 x Rogue 20kg plates (D) 

ADVANCED

(A) Mobility & Shoulder Strength & Stability- Spend 5mins Working on your Bridge

(B) Warm Up-In 5mins L-Hang every break perform 3 Forward Rolls

(C) 3 Best Sets Strict Deficit HSPU 6"

(D) Individually for max rep D/U-In 3mins Run 400m, 21KB Swings 24/16kg Max Double Unders, Recover 1min then in 3mins Run 400m 15KB Swings, Max Double Unders, Recover 1min then in 3mins Run 400m 9KB Swings, Max Double Unders 

FROM THE COACH (A) Bridge Up Here for Demo (B) L-Hang Here for Demo (C) 6" is 3 x Rogue 20kg plates on top of each other (D) If you are competing in the AusFL and are training on saturday 6am leave out part D today or take a rest day

ADVANCED STRENGTH ONLY-CATCH MISSED SESSION