(D) Thruster-Work on your limitations of movement to 75%1rm (E) Individually for time-15 Thrusters@55%1rm, 30 Box Jumps 24/20", 60 Unbroken Double Unders, 10 Thrusters@65%1rm, 20 Box Jumps 24/20", 40 Unbroken Double Unders, 5 Thrusters@75%1rm, 10 Box Jumps 24/20", 20 Unbroken Double Unders

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) SSS 

(C) AAA

(D) Thruster-Work on your limitations of movement

(E) Individually for time-15 Thrusters@55%1rm, 30 Box Jumps 20/12", 10 Thrusters@65%1rm, 20 Box Jumps 20/12", 5 Thrusters@75%1rm, 10 Box Jumps 20/12"

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) SSS-Dynamic shoulder strength & stability/warm up-Skipping Rope Circles 2mins each arm (C) AAA-Spend 5mins practicing Double Unders  (D) Your chance to get stronger (E)  (F) Roll Stretch recover

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility

(B) SSS 

(C) AAA

(D) Thruster-Work on your limitations of movement to 75%1rm

(E) Individually for time-15 Thrusters@55%1rm, 30 Box Jumps 24/20", 10 Thrusters@65%1rm, 20 Box Jumps 24/20", 5 Thrusters@75%1rm, 10 Box Jumps 24/20"

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) SSS-Dynamic shoulder strength & stability/warm up-Skipping Rope Circles 2mins each arm (C) AAA-Triple Unders spend 5mins or practice Unbroken Double Unders  (D) Ask yourself, if i was going to PB my Thruster, what would i need to improve for that to happen (E) Round 2 (F) Roll Stretch recover

ADVANCED   

(A) Mobility

(B) SSS 

(C) AAA

(D) Thruster-Work on your limitations of movement to 75%1rm

(E) Individually for time-15 Thrusters@55%1rm, 30 Box Jumps 24/20", 60 Unbroken Double Unders, 10 Thrusters@65%1rm, 20 Box Jumps 24/20", 40 Unbroken Double Unders, 5 Thrusters@75%1rm, 10 Box Jumps 24/20", 20 Unbroken Double Unders

(F) Mobility

FROM THE COACH (A) See coach about your limitations (B) SSS-Dynamic shoulder strength & stability/warm up-Skipping Rope Circles 2mins each arm (C) AAA-Triple Unders spend 5mins  (D) Ask yourself, if i was going to PB my Thruster, what would i need to improve for that to happen (E) Round 2 (F) Roll Stretch recover