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

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1) Complete 6 Rounds for time of:

Run 500 m

10 Burpee Box Jump Overs (61cm/51cm)

5 Rope Climbs (4, 1 m)

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TC = 24 min

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Score = Time / TC plus 1 sec/rep missed

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then…

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2) BB Plate – Ground to overhead (25kg/15kg) – 150 reps for time

Rep starts with plate touching the floor (in any manner), plate is then taken overhead until full lockout achieved with arms, shoulders, hips and knees in a straight line!

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Time Cap = 15 min

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Nikita-Jenna Scott is yet another Elite athlete confirmed for the Nutritech East Cape Champs. Nikita recently won the Last Man Standing 2015 Event in Pretoria!