(C) Individually for time-1km Assault bike, 10 rope climbs 15/ft, 20 HR Pushups, 30 One Legged Squats, 40 KTE, 50 Burpees, 60 Wallballs 9/6kg 10/9ft, 1km Row

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs  

(A) Mobility

(B) Warm Up

(C) Individually for time-1km Assault bike, 5 reverse rope climbs 15/12ft, 15 HR Pushups, 20 Air Squats, 30 KTE, 40 Burpees, 50 Wallballs 9/6kg 9/8ft, 1km Row 

(D) Mobility

FROM THE COACH (A) See coach about your limitations (B) Warm up all movements for part C (C) There are some movements in here we haven't done for a while, enjoy. (D) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

INTERMEDIATE  

(A) Mobility

(B) Warm Up

(C) Individually for time-1km Assault bike, 5 rope climbs 15/12ft, 15 HR Pushups, 20 One Legged Squats, 30 KTE, 40 Burpees, 50 Wallballs 9/6kg 10/9ft, 1km Row 

(D) Mobility

FROM THE COACH (A) See coach about your limitations (B) Warm up all movements for part C (C) There are some movements in here we haven't done for a while, enjoy. (D) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED & MASTERS 40-49YRS    

(A) Mobility

(B) Warm Up

(C) Individually for time-1km Assault bike, 10 rope climbs 15/ft, 20 HR Pushups, 30 One Legged Squats, 40 KTE, 50 Burpees, 60 Wallballs 9/6kg 10/9ft, 1km Row 

(D) Mobility

FROM THE COACH (A) See coach about your limitations (B) Warm up all movements for part C (C) There are some movements in here we haven't done for a while, enjoy. (D) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure