(D) M/E Back Squat (E) Individually complete 3 sets 4-7reps ALAP with bands if needed Glute Ham Raises (F) Individually for time-300 Double Unders

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) AAA

(C) Warm-Up

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

(E) Individually for time-100 KB Swings 16/12kg. Every drop perform 5 Double Unders

(F) Mobilize 

FROM THE COACH (A) See coach about your limitations (B) Box Squat, keep shins vertical and only work to the load & depth that you can control the squat  (C) Spend 5mins practicing double unders (D) Your time to get stronger and better at your movement  (E) Short Workout, start fast and hang on.  (F) 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) Warm-Up

(D) M/E Back Squat  

(E) Individually for time-200 Double Unders

(F) Mobilize 

FROM THE COACH (A) See coach about your limitations (B) Box Squat with bar on back, keep shins vertical and only work to the load & depth that you can control the squat  (C) Spend 5mins accumulating consecutive double Unders. There is a prize for the person who does the most double unders in a row (D) Nothing fancy today, stick with the CFS lifting rules (E) Short and sharp if you can double under well, long and painful if not. (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure

ADVANCED   

(A) Mobility

(B) AAA

(C) Warm-Up

(D) M/E Back Squat  

(E) Individually complete 3 sets 4-7reps ALAP with bands if needed Glute Ham Raises  

(F) Individually for time-300 Double Unders

(G) Mobilize 

FROM THE COACH (A) See coach about your limitations (B) Box Squat with bar on back, keep shins vertical and only work to the load & depth that you can control the squat  (C) Spend 5mins accumulating Triple Unders (D) Nothing fancy today, stick with the CFS lifting rules (E) My offer is still on the table, if you can do 1 rep unbanded we will get a GHD (F) There is a prize for the person who does the most double unders in a row at anytime during the 300 (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure