(D) M/E Strict Press (E) M/E Push Press (F) Individually for time-30, 20, 10 Ring Dips, Pull-ups then 5.4.3.2.1 Unbroken Strict HSPU 4"

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility  

(B) SSS

(C) Warm Up 

(D) Strict Press-Work to the limits of your movement

(E) Push Press-Work to the limits of your movement

(F) Individually for time-30, 20, 10 HR Push-ups, Jumping Pull-ups

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins working on your pull-ups, if you have pull-ups then work on your strict handstand push-ups (C) Spend 5mins Max Hollow Holds, Max Superman Holds (D&E) Your time to get stronger and better at your movements (F) If you are able to do some strict push-ups or pull-ups do some before moving to HR or jumping, keep challenging yourself  (F) Undo all the tightness you just created 

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility  

(B) SSS

(C) Warm Up 

(D) M/E Strict Press

(E) M/E Push Press

(F) Individually for time-30, 20, 10 Strict Push-ups, Pull-ups then 5.4.3.2.1 Unbroken Ring Dips

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins working strict handstand push-ups (C) Spend 5mins Max Hollow Rocks, Max Superman Rocks If you are unable to rock, just hold on the hollow & superman (D&E) Normal CFS M/E lifting rules apply (F) If you are unable to do unbroken ring dips just finish with 15reps  (F) Undo all the tightness you just created   

ADVANCED 

(A) Mobility  

(B) SSS

(C) Warm Up 

(D) M/E Strict Press

(E) M/E Push Press

(F) Individually for time-30, 20, 10 Ring Dips, Pull-ups then 5.4.3.2.1 Unbroken Strict HSPU 4"

(G) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Spend 10mins working handstand, closed to open position (C) Spend 5mins Max Hollow Rocks, Max Superman Rocks If you are unable to rock, just hold on the hollow & superman (D&E) Normal CFS M/E lifting rules apply (F) The rings will be set at muscle up height (F) Undo all the tightness you just created