• Trigger/Warm-up/Mobilise/Activate
  • .
  • 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
  • .
  • Score = Total Reps
  • .
  • Then…
  • .
  • 2) Complete 21-18-15-12-9-6-3 of the following for time:
  • HR Push-up’s
  • DU’s
  • Toes to Bar
  • .
  • Time Cap 15 min
  • .
  • Score = Time or Time cap plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Sakhe getting stuck into his Bear Complex!