- Trigger/Warm-up/Mobilise/Activate
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- 1) AMRAP the following:
- 1 min Airdyne (Calories)
- 1 min Pull-up’s
- 1 min Row (Calories) OR SDHP (13 kg/20 kg)
- 1 min HR Burpees
- 1 min DU’s (Scaling – 3 Single = 1 DU)
- 1 min Alternate Jumping Lunges (Each side = 1 rep)
- 1 min of 10 m Shuttle Sprint (1 length of 10 m = 1 rep)
- 1 min Ring Dips
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- Score = Total Reps
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- Then…
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- 2) Complete 21-18-15-12-9-6-3 of the following for time:
- HR Push-up’s
- DU’s
- Toes to Bar
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- Time Cap 15 min
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- Score = Time or Time cap plus 1 sec/rep missed
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Sakhe getting stuck into his Bear Complex!