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

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1) Front Squat 6×6 (6×6 70% 1RM Wk2 – do this, this week even if you missed week 1)

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Score = Load.

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then…

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2) Tabata the following:

a) Row

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1 min Transition

b) Run 5 m shuttles

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c) Du’s

1 min Transition

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Score = Total and min m’s (run and run) and Total and Min DU’s

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Registration opens tomorrow, comp runs from 20th – 22nd November, check out the website www.eastcapechamps.co.za