• 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