• Trigger/Warm-up/Mobilise/Activate
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    • AMCAP (As many calories as possible) in 2 mins on Assault Bike. Prepare for jelly legs!!!!!!!
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    • Score = Max depth achieved
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    • Rope climb practice
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    • then…
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    • 2) In Teams of 4 complete the following for time:
    • 500 m Farmers walk (24 kg x 2 / 50 kg x 2) (all members must run a min of 300 m; team mates must complete what you left out)
    • 100 KB Swings (min of 60 reps per member; team mates must complete what you left out)
    • 100 Sit-up’s (min of 60 reps per member; team mates must complete what you left out)
    • 100 OHS (25 kg / 43 kg) (min of 60 reps per member; team mates must complete what you left out)
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    • Score = Time
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    • Cool-down/Trigger Ball/Foam Roll/Stretch
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    • Featured Image – Chris on Thrusters!