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

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Anyone Needing to complete the AFL WOM’s do so today (http://alwaysfitleague.com/2015/11/06/wom-november-2015/)

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1) Tabata the following 

a) Tabata Hallow Rock

b) Tabata Hallow Arch

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Score = Total lowest Reps

Scaling –

a) Hallow rock lifts or crunch position to hallow position (arms pointing to toes)

b) Hallow arch lifts

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2) Complete the following for time:

2 km Row or 200 SDHP (20kg/13kg)

200 DU’s

2 mile Run (3,2 km Run)

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Score = Time

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TC = 35 min

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Everyone loves the start of new work week. Have a gains week.