• Trigger/Warm-up/Mobilise/Activate
  • Warmup same as yesterday!
  • All those who did not complete “Helen” yesterday MUST complete today!
  • Score = Time
  • The rest do…
  • Back Squats
  • 10-10-10-10-10 (all 5 sets on 65% of their current 1 RM)
  • * Rest precisely 90 sec between reps
  • then…
  • All complete the following….
  • Complete 5 Rounds of the following for time:
  • 30 sec AMRAP sprint Thrusters (45 kg / 27 kg)
  • Rest 1 min
  • Record reps each round
  • Score = Max, Min and Total Reps
  • Score = Total Reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch