- Trigger/Warm-up/Mobilise/Activate
- 1) Leaving on the minute for 5 min:
- Sprint 100 m
- Leaving on the minute for 5 min:
- Sprint 150 m
- *Record individual sprint times
- Amrap 100 m shuttles for 5 min
- *Record total meters run
- Score = Sum of all times and total meters
- then…
- 2) OHS
- 5-5-5
- 3) Front Lever (tuck)
- Rear Lever (tuck)
- 2 max sets (rest 1 min between holds)
- Score = Load
- Cool-down/Trigger Ball/Foam Roll/Stretch