AusFL Round 4 Event 1, 2 & 3

SUPER YOUTH, BEGINNERS 

(A) Mobility

(B) Warm Up

(C) AusFL Round 4 Event 1 In teams of 3 for time-Athlete A, B & C runs 800m, then Athlete A completes 5 Burpee Jumping Pull-ups then B & C, Athlete A completes 10 Push Press 35/25kg then B & C,Athlete A completes 15 Box Jumps 24/20" then B & C, they then run 800m again

(D) OHS-Work to the limits of your movement

(E) Mobility

FROM THE COACH (A) Work on your limitations in mobility for the movements ahead-See Coach  (B) Warm Up each of the movements (C) In your team of 3 come up with the best strategy you can to minimise your time  (D)  (E) 

INTERMEDIATE & MASTERS 50-59YRSs   

(A) Mobility

(B) Warm Up

(C) AusFL Round 4 Event 1 In teams of 3 for time-Athlete A, B & C runs 800m, then Athlete A completes 5 Burpee Pull-ups then B & C, Athlete A completes 10 Push Press 35/25kg then B & C,Athlete A completes 15 Box Jumps 24/20" then B & C, they then run 800m again

(D) AusFL Round 4 Event 2 In teams of 3 In 15mins Find 3RM OHS

(E) AusFL Round 4 Event 3 Individually 500m Row for time

(F) Mobility

FROM THE COACH (A) Practice a preparation that you would use for saturday  (B) Warm Up each of the movements (C) In your team of 3 come up with the best strategy you can to minimise your time (D) Start heavy  (E) 

ADVANCED & MASTERS 40-49YRS    

(A) Mobility

(B) Warm Up

(C) AusFL Round 4 Event 1 In teams of 3 for time-Athlete A, B & C runs 800m, then Athlete A completes 5 Burpee Pull-ups then B & C, Athlete A completes 10 Push Press 35/25kg then B & C,Athlete A completes 15 Box Jumps 24/20" then B & C, they then run 800m again

(D) AusFL Round 4 Event 2 In teams of 3 In 15mins Find 3RM OHS

(E) AusFL Round 4 Event 3 Individually 500m Row for time

(F) Mobility

FROM THE COACH (A) Practice your preparation for saturday  (B) Warm Up each of the movements (C) In your team of 3 come up with the best strategy you can to minimise your (D) Start heavy  (E) 

ADVANCED STRENGTH ONLY-3RM OHS WARM UP WITH SNATCH