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

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RX’ED WOD

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1) Front Squat 5-5-5-5-5 (75% 1RM across)

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Score = Load

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then…

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2) Complete 10 Rounds of:

5 m Walking Lunges (80kg/52kg)

50 DU’s

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TC = 12 min

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Score = Time or TC plus 1 sec/rep missed

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EXTRAS WOD

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Complete 5 Rnds of:

RM Strict deficit HSPU (15cm/9cm)

30 sec Rest

RM Strict T2B

30 sec Rest

20 Back Extensions

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Score = Total Reps (Note reps on each)

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“LITE” WOD

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1) Front Squat 5-5-5-5-5 (75% 1RM across)

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Score = Load

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then…

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2) Complete 10 Rounds of:

5 m Walking Lunges (40kg/25kg)

50 DU’s

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TC = 12 min

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Score = Time or TC plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Always entertaining watching the members try our different warm ups ie playground skipping.