MG

Trigger/Warm-up/Mobilise/Activate

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1) Complete the following for time:

Sprint 100 m

5 HR Burpees

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Rest 30 sec

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Repeat 10 times

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Score = sum of 10 repeats

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then…

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2) Complete the following for time:

2 Legless Rope Climbs – 3,7 m No jump

200 m Row or 20 SDHP (13 kg/20 kg)

4 Legless Rope Climbs – 3,7 m no jump

300 m Row or 30 SDHP (13 kg / 20 kg)

6 Rope Climbs (legs can assist) – 3,7 m no jump

400 m Row or 40 SDHP (13 kg / 20 kg)

8 Rope Climbs (legs can assist) – 3,7 m no jump

500 m Row or 50 SDHP (13 kg / 20 kg)

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Time Cap = 12 min

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image –  5:30pm class on Monday enjoying 6 repeats of 400m runs, with the Panther leading the pack