M

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Trigger/Warm-up/Mobilise/Activate

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1) EMOM complete the following for 10 min:

Even Min – 10 BB Facing Burpees

Odd Min – 40 DU’s

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Score = Score out of a possible 50 BB Facing burpees and 200 DU’s

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2) Run the following for time:

100 m Rest 30 sec

200 m Rest 30 sec

300 m Rest 30 sec

400 m Rest 30 sec

500 m Rest 30 sec

400 m Rest 30 sec

300 m Rest 30 sec

200 m Rest 30 sec

100 m Rest 30 sec

* 2,5 km Total Distance

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Thanks to Coach Dayle for our pic of the day again, gonna have to supply some new colour pens for his artwork so he can add to his art portfolio.