Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Back Squat (80% 1RM) 5-5-5-5-5 (leave every 2 min)

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then…

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2) Tabata the following:

Thruster (40kg/25kg or 40% 1RM)

1 min Rest

Burpees

1 min Rest

DU’s

1 min Rest

5 m shuttles

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Score = Total Reps (and min reps)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Nicole Seymour is yet another Elite athlete confirmed for the Nutritech East Cape Champs. Nicole placed 2nd in 2014 at the Africa Regional of the Reebok CrossFit Games.