• Trigger/Warm-up/Mobilise/Activate

  • 1) WORKOUT 11.4
  • MEN – includes Masters Men up to 54 years old

  • Complete as many rounds and reps as possible in 10 minutes of:
  • 60 Bar-facing burpees
  • 30 Overhead squats (120lbs / 55kg)
  • 10 Muscle-ups

  • WOMEN – includes Masters Women up to 54 years old

  • Complete as many rounds and reps as possible in 10 minutes of:
  • 60 Bar-facing burpees
  • 30 Overhead squats (90lbs / 40kg)
  • 10 Muscle-ups
  • Scores = Total Reps

  • 2) Complete 2 Rounds of the following “unbroken” for Max reps (be precise with your rest):
  • Max reps C2B pull-up’s
  • Rest 30 sec
  • Max reps Ring Dips
  • Rest 30 sec
  • Max Reps HSPU
  • Rest 30 sec
  • .

  • Score = Total Reps
  • .

  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .

  • Featured Image – Xite equipment set-up at Fittest in Cape Town for the Burden Run!