Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Turkish Get-up’s 2-2-2-2-2-2 (2 each side)
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Score = Load
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2) AMRAP the following for 20 min:
90 DU’s
30 Burpees (touch bar 6 inches above max reach height)
15 m HS walk
9 Box Jumps (76cm/61cm)
3 Rope Climbs
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Score = Total Reps (1 m = 1 rep)
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Scaling = Singles
HS at wall with 30 weight transfers or push-up position 30 hip touches
Lower BJ/Step-up’s
9 Rope Pull-up’s or Rope Rows
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Cool-down/Trigger Ball/Foam Roll/Stretch
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