(A) Mobility & Shoulder Strength Stability (B) Warm Up In 3 Rounds-Max Kipping HSPU@8"Deficit, 1 CliffHM/E Banded Thruster (D) Individually for time-21-15-9 Thruster@65%1RM, Toes Through Rings

SUPER YOUTH & BEGINNERS 

(A) Mobility & Shoulder Strength Stability

(B) Warm Up In 5mins-Max Handstand Hold, 3-5 T2Rings

(C) Thruster-Work to the limits of your movement

(D) Individually for time-21-15-9 Thruster@65%1RM, 11-8-5 T2Bar

FROM THE COACH (A) Spend 5mins with the rings moving and loading your shoulder joint through it's full range of motion (B) Record your reps for the HSPU (C) This is our time to get stronger and better at the movement (E) Strategize your workout so that you finish as fast as possible. The key is to not go to your maximum, this is a different focus to the Advanced

INTERMEDIATE & MASTERS 50-59YRS

(A) Mobility & Shoulder Strength Stability

(B) Warm Up In Rounds-Max Kipping HSPU@2"Deficit, 1 CliffHanger

(C) M/E Banded Thruster

(D) Individually for time-21-15-9 Thruster@65%1RM, Toes Through Rings

FROM THE COACH (A) Spend 5mins with the rings moving and loading your shoulder joint through it's full range of motion (B) Record your reps for the HSPU (C) Orange Bands for Males, Yellow for Females (E) Strategize your workout so that you finish as fast as possible. The key is to not go to your maximum, this is a different focus to the Advanced

ADVANCED & MASTERS 40-49YRS  

(A) Mobility & Shoulder Strength Stability

(B) Warm Up In 3 Rounds-Max Kipping HSPU@8"Deficit, 1 CliffHanger

(C) M/E Banded Thruster

(D) Individually for time-21-15-9 Thruster@65%1RM, Toes Through Rings

FROM THE COACH (A) Spend 5mins with the rings moving and loading your shoulder joint through it's full range of motion (B) Record your reps for the HSPU (C) Orange Bands for Males, Yellow for Females (E) Aim for the first set of 21 unbroken

ADVANCED STRENGTH ONLY

(A) Mobility & Shoulder Strength Stability

(B) Warm Up In 5min-Max T2Rings 1min Rest between

(C) M/E Banded Thruster

(D) Individually complete Unbroken-21-15-9 Thruster@65%1RM

FROM THE COACH (A) Spend 5mins with the rings moving and loading your shoulder joint through it's full range of motion (B) Record your reps for the T2 (C) Orange Bands for Males, Yellow for Females (E) If you break a set, add another rep on