(C) M/E Back Squat Wide Stance Lightened Method-Blue/Red Band than 1 lift un-banded @ 100% + 1kg (D) Individually 3 sets 6-12reps Glute Ham Raises (E) Individually for time 3 Rounds-20 Russian KB Swings AHAP, 20 Jumping Squats 20/15kg

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) AAA

(C) Back Squat-Work to the limits of your movement

(D) Individually for time 3 Rounds-20 Russian KB Swings AHAP, 20 Jumping Squats

(E) Mobility

FROM THE COACH (A) See coach about your limitations (B) Over 3 sets of 20 reps, increase your weight on russian KB swings. Your last set is your first set for part E (C) Your time to get stronger (D) Break the reps as needed (E)  Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility

(B) AAA

(C) M/E Back Squat Wide Stance

(D) Individually for time 3 Rounds-20 Russian KB Swings AHAP, 20 Jumping Squats 15/10kg

(E) Mobility

FROM THE COACH (A) See coach about your limitations (B) Over 3 sets of 20 reps, increase your weight on unbroken russian KB swings (C) Normal CFS lifting rules apply (D) The KB's need to be AHAP, you can break up your sets (E)  Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED   

(A) Mobility

(B) AAA

(C) M/E Back Squat Wide Stance Lightened Method-Blue/Red Band than 1 lift un-banded @ 100% + 1kg

(D) Individually 3 sets 6-12reps Glute Ham Raises 

(E) Individually for time 3 Rounds-20 Russian KB Swings AHAP, 20 Jumping Squats 20/15kg

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) Over 3 sets of 20 reps, increase your weight on russian KB swings. Your last set is your first set for part E (C) Unbanded Your first lift is at 100% + 1kg wide stance squat (D) If you can drop a band then do it (E) The KB's need to be unbroken (F)  Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure