(C) Individually 18min Amrap 5 Deadlifts 140/100kg, 20 Wallballs 9/6kg 10/9ft, 400m Run (D) M/E Sumo Deadlift

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS  

(A) Mobility 

(B) Warm up Movements for Part C

(C) Individually 18min Amrap 5 Deadlifts 100/60kg, 10 Wallballs 9/6kg 10/9ft, 200m Run

(D) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Work through each of the movements and address any limitations (C) Once the bar is moving, keep it moving. (D) Roll Stretch and recover     

INTERMEDIATE & MASTERS 40-49YRS    

(A) Mobility 

(B) Warm up Movements for Part C

(C) Individually 18min Amrap 5 Deadlifts 120/80kg, 20 Wallballs 9/6kg 10/9ft, 400m Run

(D) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Work through each of the movements and address any limitations (C) Once the bar is moving, keep it moving. (D) Roll Stretch and recover  

ADVANCED 

(A) Mobility 

(B) Warm up Movements for Part C

(C) Individually 18min Amrap 5 Deadlifts 140/100kg, 20 Wallballs 9/6kg 10/9ft, 400m Run

(D) M/E Sumo Deadlift

(E) Mobilize

FROM THE COACH (A) See coach about your limitations (B) Work through each of the movements and address any limitations (C) Once the bar is moving, keep it moving. (D) CFS lifting Rules Apply (F)  Roll Stretch and recover