(A) Mobility (B) Glute Activation & Warm Up in 10mins-10 Box Squat with shins vertical or greater in the front rack, max triple unders (C) M/E Banded Front Squat Wide Stance-Blue/Red Band than 3 lifts un-banded @ 90% & above regular stance (D) Individually for time-50.40.30.20.10 Unbroken Kettlebell swings 24/16kg (5min Cap) then immediately start E (E) Individually for time "Unbroken Annie"-50.40.30.20.10 Double Unders, Abmat Sit-Ups (10min cap) (F) Mobility

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) Glute Activation & Warm Up in 10mins-10 Air Squat with wide stance, practice double unders   

(C) Front Squat Wide Stance-Work to the limits of your movement

(D) Individually for time-30.20.10 Kettlebell swings 24/16kg, 30.20.10 Double Unders

(E) Mobility

FROM THE COACH (A) See coach about your limitations (B) Stay at a weight that you can maintain position (C) Front Squats-This is your time to learn more about the movement & to get stronger  (D) The KB Swings are a little heavier then your used to, but your will get through it (E) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility

(B) Glute Activation & Warm Up in 10mins-10 Box Squat with shins vertical or greater in the front rack, practice triple unders   

(C) M/E Front Squat Wide Stance

(D) Individually for time-40.30.20.10 Unbroken Kettlebell swings 24/16kg (5min Cap) then immediately start E 

(E) Individually for time "Annie"-50.40.30.20.10 Double Unders, Abmat Sit-Ups (10min Cap)

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) Stay at a weight that you can maintain position (C)  (D) If you break a set, perform the rest of the reps as Air Squats (E) As soon as you finish part D start part E (F)  Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED   

(A) Mobility

(B) Glute Activation & Warm Up in 10mins-10 Box Squat with shins vertical or greater in the front rack, max triple unders 

(C) M/E Banded Front Squat Wide Stance-Blue/Red Band than 3 lifts un-banded @ 90% & above regular stance

(D) Individually for time-50.40.30.20.10 Unbroken Kettlebell swings 24/16kg (5min Cap) then immediately start E 

(E) Individually for time "Unbroken Annie"-50.40.30.20.10 Double Unders, Abmat Sit-Ups (10min cap)

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) Stay at a weight that you can maintain position (C) Unbanded Your first lift is at 90%, then you decide where you go from there (D) If you break a set, perform the rest of the reps as Air Squats (E) As soon as you finish part D start part E. If you break the double unders, re-do the set from 1. You get one chance on each rep range. If you miss it a second time, move onto the sit-ups (F)  Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure