(D) Opens Workout 12.3 18min Amrap 15 Box Jumps 24/20", 12 S2O 52/34kg, 9 T2Bar (E) Individually Spend 5mins-Working from 3 x hollow rocks to 3 x superman rocks

                                 

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D & Practice T2Bar

(D) Opens Workout 12.3 Modified 18min Amrap 15 Box Jumps 20", 12 S2O 43/25kg, 9 Abmat Situps

(E) Wk 2 Deadlifts 3 x 5

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) External & Internal Rotation with Bands and elbows at sides 3 x 15 (D) Step ups are allowed for this workout (E) Week 2-If you did 3 sets at a set weight last week then add 2.5kg this week, if not complete your 3 sets this week (F)  Roll Stretch and recover 

INTERMEDIATE    

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Opens Workout 12.3 18min Amrap 15 Box Jumps 24/20", 12 S2O 52/34kg, 9 T2Bar

(E) Wk 2 Deadlifts 3 x 5

(F) Mobilize

FROM THE COACH (A) See coach about your limitations (B) SSS (Shoulder Strength & Stability) External & Internal Rotation with Bands and elbows at sides 3 x 15 (D) Step ups are not an option for this workout (E) Week 2-If you did 3 sets at a set weight last week then add 2.5kg this week, if not complete your 3 sets this week (F)  Roll Stretch and recover

ADVANCED & MASTERS 40-49YRS 

(A) Mobility 

(B) SSS

(C) Warm up Movements for Part D

(D) Opens Workout 12.3 18min Amrap 15 Box Jumps 24/20", 12 S2O 52/34kg, 9 T2Bar

(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) External & Internal Rotation with Bands and elbows at sides 3 x 15 (D) Step ups are not an option for this workout (E) If you missed any of the strength from monday, tuesday or wednesday catch it up (F)  Roll Stretch and recover