5RM Single Leg Deadlift, Deadlifts & Burpees, Double Unders

Super Youth 4:30pm

Because of the different level of athlete in our super youth you will follow either the beginner, intermediate or advanced programming. Your coach will determine which you will follow on any particular day

Beginner 6am & 7:30pm

(A) Deadlift-Technique, Progressions

(B) Individually for time-21-15-9 Deadlifts 80/50kg, Burpees

(C) Double Under Practice (If proficient complete 10 sets of 10 Unbroken 15min Cap)

Intermediate 6am & 6:30pm

(A) Single Leg Deadlift-Technique, Progressions

(B) Individually for time-21-15-9 Deadlifts 90/60kg, Burpees (15min Cap)

(C) Individually for time-10 sets of 20 Double Unders Unbroken (15min Cap)

Advanced 5:30pm

(A) 5RM Single leg Deadlift

(B) Individually for time-21-15-9-9-15-21 Deadlifts 100/70kg, Burpees (15min Cap)

(C) Individually for time-10 sets of 30 Double Unders Unbroken (15min Cap)

Focus- (A) If you need to use 2 KB's or DB's use them to find your 5RM (B) If you are proficient at double unders start with B. If not start with C (C) If you break a set your must start again