Iron Cross Progression 2, 5min Hollow Rock Practice, 3 Best Sets Strict M/U, For time 3-6-9-12-15-18 Push Press@55%1RM, Row/Airdyne for Cals or 10m Shuttles x 2

SUPER YOUTH, BEGINNER & MASTERS 50-59yrs

(A) Mobility & Shoulder Strength & Stability- Spend 10mins on Iron Cross Progression Part 2

(B) Warm Up-In 5mins Practice Hollow Rock

(C) 3 Sets Pullups & Strict Pushups

(D) Individually for time-3-6-9-12-15-18 Push Press@55%1RM, Row/Airdyne for Cals or 10m Shuttles x 2 

FROM THE COACH (A) Iron Cross Progression Part 2 Here for Demo (B) Hollow Body Part 2 Here for Demo (C) Use the lightest band you can for Pullups (D) Mix it up

INTERMEDIATE & MASTERS 40-49YRS

(A) Mobility & Shoulder Strength & Stability- Spend 10mins on Iron Cross Progression Part 2

(B) Warm Up-In 5mins Practice Hollow Rock

(C) 3 Best Sets Kipping M/U

(D) Individually for time-3-6-9-12-15-18 Push Press@55%1RM, Row/Airdyne for Cals or 10m Shuttles x 2 

FROM THE COACH (A) Iron Cross Progression Part 2 Here for Demo (B) Hollow Body Part 2 Here for Demo (C) If you don't have muscle Ups work your limitations e.g C2Bar or Ring Dips or Transition (D) Mix it up

ADVANCED

(A) Mobility & Shoulder Strength & Stability- Spend 10mins on Iron Cross Progression Part 2

(B) Warm Up-In 5mins Practice Hollow Rock

(C) 3 Best Sets Strict M/U

(D) Individually for time-3-6-9-12-15-18 Push Press@55%1RM, Row/Airdyne for Cals or 10m Shuttles x 2 

FROM THE COACH (A) Iron Cross Progression Part 2 Here for Demo (B) Hollow Body Part 2 Here for Demo (C)  (D) Mix it up

ADVANCED STRENGTH ONLY-CATCH MONDAYS MISSED SESSION