(D) Opens Workout 11.4 10min Amrap 60 Bar Facing Burpees, 30 OHS 55/40kg, 10 Muscle Ups (E) Individually Spend 5mins-Working from 3 x hollow rocks to 3 x superman rocks

SUPER YOUTH, BEGINNER 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Opens Workout 11.4 Modified 10min Amrap 40 Bar Facing Burpees, 30 OHS 25/15kg, 10 Jumping Pullups

(E) Wk 1 Back Squats 3 x 5

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) Spend 10mins upside down, handstand holds, handstand balance  (D)  (E) Week 1-Use your 3 sets to work to a heavy 5 rep. Every week for 7 weeks we will be adding 2.5kg. (F)  Roll Stretch and recover  

INTERMEDIATE & MASTERS 50-59YRS   

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Opens Workout 11.4 Modified 10min Amrap 50 Bar Facing Burpees, 30 OHS 40/25kg, 10 C2Bar Pull Ups

(E) Wk 1 Back Squats 3 x 5

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) Spend 10mins upside down, handstand holds, handstand balance  (D)  (E) Week 1-Use your 3 sets to work to a heavy 5 rep. Every week for 7 weeks we will be adding 2.5kg. (F)  Roll Stretch and recover

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Opens Workout 11.4 10min Amrap 60 Bar Facing Burpees, 30 OHS 55/40kg, 10 Muscle Ups

(E) Individually Spend 5mins-Working from 3 x hollow rocks to 3 x superman rocks

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) Spend 10mins upside down, handstand walking and stopping, free standing hspu  (D)  (E)  (F)  Roll Stretch and recover