(D) M/E Front Squat (E) Individually complete 3 sets 6-12reps AHAP Front Rack Bulgarian Split Squats (F) Individually for time-4 Rounds 25 KB Swings 24/16kg, 10 Box Jumps 30/24"

SUPER YOUTH, BEGINNERS & MASTERS 50-59YRSs 

(A) Mobility

(B) AAA

(C) Warm-Up

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

(E) Individually for time-4 Rounds 25 KB Swings 16/8kg, 10 Box Jumps 20/12"

(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) Part B is your warm up (D) Nothing fancy today, stick with the CFS lifting rules for beginners  (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 Front Squat   

(E) Individually for time-4 Rounds 25 KB Swings 20/12kg, 10 Box Jumps 24/20"

(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) Part B is your warm up (D) Nothing fancy today, stick with the CFS lifting rules  (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

ADVANCED   

(A) Mobility

(B) AAA

(C) Warm-Up

(D) M/E Front Squat  

(E) Individually complete 3 sets 6-12reps AHAP Front Rack Bulgarian Split Squats  

(F) Individually for time-4 Rounds 25 KB Swings 24/16kg, 10 Box Jumps 30/24"

(G) 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) Part B is your warm up (D) Nothing fancy today, stick with the CFS lifting rules (E) Foot on the box, front shin vertical at the bottom of the split squat.  (F) Short Workout, start fast and hang on.  (F) Spend as much time as you can recovering. Roll out, PNF stretch. See coach if unsure