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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