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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Featured Image –