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

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1) AMRAP the following for 20 min:

50 Burpees

500 m Run

40 Box Jumps (61cm/51cm)

500 m Run

30 C2B Pull-up’s

500 m Run

20 HSPU’s

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Score = Total Reps

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* Scaling –

BJ (reduce height/stepup)

C2B – chin over bar/jumping pull-ups/banded/ring rows

HSPU’s – reduced height/banded-jacket/piked-pushups

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then…

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2) AMRAP the following for 10 min:

100 m Farmers Walk (32kg/24kg)

50 m Waiter Walk Left (32kg/24kg)

50 m Waiter Walk Right (32kg/24kg)

25 KB Swings (32kg/24kg)

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45 reps per round (every 10 m = 1 rep)

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Score = Total Reps

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Scaling – Reduced Loading!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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