Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Front Squat 6×6 (6×6 70% 1RM Wk2 – do this, this week even if you missed week 1)
.
Score = Load.
.
then…
.
2) Tabata the following:
a) Row
.
1 min Transition
b) Run 5 m shuttles
.
c) Du’s
1 min Transition
.
Score = Total and min m’s (run and run) and Total and Min DU’s
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Registration opens tomorrow, comp runs from 20th – 22nd November, check out the website www.eastcapechamps.co.za