(A) Mobility (B) Glute Activation & Warm Up- 3 Rounds 15 Banded GoodMornings, 15 Banded KB Swings (C) M/E Banded Sumo Deadlift-Blue/Red Band than 3 lifts un-banded @ 90% & above (D) In teams of 2 complete-20 Deadlifts 60/40kg, 20 Sumo Deadlifts, 20 Stiff Legged Deadlifts, 20 Russian KB Swings 32/24kg (E) Mobility

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) Glute Activation & Warm Up- 3 Rounds 15 Banded GoodMornings, 15 KB Swings

(C) Sumo Deadlift-Work to the limits of your movement

(D) In teams of 2 complete-20 Deadlifts 40/30kg, 20 Sumo Deadlifts, 20 Stiff Legged Deadlifts, 20 Russian KB Swings 24/16kg 

(E) Mobility

FROM THE COACH (A) Spend 5mins inch-worm (B)  Increase the KB each round  (C) Your first lift is at 90%, then you decide where you go from there (D) All reps unbroken  (E) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

INTERMEDIATE  

(A) Mobility

(B) Glute Activation & Warm Up- 3 Rounds 15 Banded GoodMornings, 15 KB Swings

(C) M/E Banded Sumo Deadlift-Blue/Red Band than 3 lifts un-banded @ 90% & above

(D) In teams of 2 complete-20 Deadlifts 50/35kg, 20 Sumo Deadlifts, 20 Stiff Legged Deadlifts, 20 Russian KB Swings 28/20kg 

(E) Mobility

FROM THE COACH (A) Spend 5mins inch-worm (B) Increase the KB each round (C) This is your time to get stronger and better at your movements (D) All reps unbroken  (E) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

(B) Glute Activation & Warm Up- 3 Rounds 15 Banded GoodMornings, 15 Banded KB Swings

(C) M/E Banded Sumo Deadlift-Blue/Red Band than 3 lifts un-banded @ 90% & above

(D) In teams of 2 complete-20 Deadlifts 60/40kg, 20 Sumo Deadlifts, 20 Stiff Legged Deadlifts, 20 Russian KB Swings 32/24kg 

(E) Mobility

FROM THE COACH (A) Spend 5mins inch-worm (B)  Banded KB Swing Demo  (C) Your first lift is at 90%, then you decide where you go from there (D) All reps unbroken  (E) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Glute Activation & Warm Up- 3 Rounds 15 Banded GoodMornings, 15 Banded KB Swings

(C) M/E Banded Sumo Deadlift-Blue/Red Band than 3 lifts un-banded @ 90% & above

(D) In teams of 2 complete-20 Deadlifts 60/40kg, 20 Sumo Deadlifts, 20 Stiff Legged Deadlifts, 20 Russian KB Swings 32/24kg 

(E) Mobility

FROM THE COACH (A) Spend 5mins inch-worm (B)  Banded KB Swing Demo  (C) Your first lift is at 90%, then you decide where you go from there (D) All reps unbroken  (E) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure