(A) Mobility (B) Shoulder Strength & Stability & Warm Up In 5mins-Max Freestanding Handstand Hold, 1 L-Sit Rope Climb 15/12ft (C) M/E Banded Bench (D) Individually complete 3 supersets AHAP 6-12reps Double KB Bench, Double KB Row (E) Individually for time-21-18-15-12-9-6-3 C2Bar, Ring Dips

SUPER YOUTH & BEGINNERS 

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins-Handstand Hold or Wall Walk, L-Hang with Knees at Right Angles and Knee Cap above Hip

(C) Bench-Work to the limits of your movement & Work on pull-ups between sets

(D) Individually for time-21-15-9 Pullups, Ring Pushups

FROM THE COACH (A) Spend 10mins before the session starts mobilise for the movements ahead. See coach if unsure (B) If you don't have a handstand do a wall walk (C) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (D) Sub Ring Rows for Pullups

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins-Max Handstand Hold practicing balance off wall, 1 L Sit Pullup 

(C) M/E Banded Bench

(D) Individually for time-21-15-9 C2Bar, Ring Dips

FROM THE COACH (A) Spend 10mins before the session starts mobilise for the movements ahead (B) If you don't have a L-Sit Pullup just do a max L-Sit with straight legs (C) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (D) Aim for unbroken for as long as possible

ADVANCED & MASTERS 40-49YRS  

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins-Max Freestanding Handstand Hold, 1 L-Sit Rope Climb 15/12ft

(C) M/E Banded Bench

(D) Individually complete 3 supersets AHAP 6-12reps Double KB Bench, Double KB Row

(E) Individually for time-21-18-15-12-9-6-3 C2Bar, Ring Dips

FROM THE COACH (A) Spend 10mins before the session starts mobilise for the movements ahead (B) If you don't have a L-Sit Rope Climb, Do legless rope climb, (C) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (D) Double KB Row here for Demo at 3min Mark Double KB Row Here for Demo at 3min Mark (E) Aim for unbroken for as long as possible

ADVANCED STRENGTH ONLY

(A) Mobility

(B) Shoulder Strength & Stability & Warm Up In 5mins-Max Handstand Hold practicing balance off wall, 1 L Sit Pullup

(C) M/E Banded Bench

(D) Individually complete 3 supersets AHAP 6-12reps Double KB Bench, Double KB Row

(E) Individually complete-21-15-9 Strict Pullups, Strict Ring Dips

FROM THE COACH (A) Spend 10mins before the session starts mobilise for the movements ahead (B) If you don't have a L-Sit Rope Climb, Do legless rope climb, (C) Press- Lest amount of sets, least amount of reps to 90% then 3-4 above 90%. (D) Double KB Row here for Demo at 3min Mark Double KB Row Here for Demo at 3min Mark (E) Aim for unbroken for as long as possible