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

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If you redoing 16.1 or haven’t done it yet then do that, otherwise do the following:

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EMOM 400m sprints on every 4 minutes for 3 rounds

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Score = Total Time

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Complete 12 min AMRAP

12 x box jump (61cm/51cm)

12 x weighted sit up

12 x Dips

12 SDHP (24kg/16kg)

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Score = Total Reps.

Featured Image – Awesome Fri night doing 16.1 with lots of support and beverages…Remember to submit your scores for 16.1 before you go to sleep tonight so they can be validated. If you don’t submit score then you will get big fat zero.