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

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1)  Weighted Pull-up’s 3-3-3-3-3 (Max Load)

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then…

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2)AMRAP the following for 20 min:

400 m Run

10 Inverted Burpee to HSPU (kick up to HS and complete 1 HSPU)

15 Burpee C2B Pull-up’s

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Score = Total Reps (400 m = 40 reps)

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* Scaling – 10 Kick-up to handstand & 10 Piked Push-ups OR From knees jump to Piked Push-up and complete 1 piked pushup

10 Burpees & 10 Banded Pull-ups/Jumping pull-ups OR 10 Burpees and 10 Ring Rows

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400 m Run

10 Inverted Burpee to HSPU (kick up to HS and complete 1 HSPU)

15 Burpee C2B Pull-up’s

.

Score = Total Reps (400 m = 40 reps)

.

* Scaling – 10 Kick-up to handstand & 10 Piked Push-ups OR From knees jump to Piked Push-up and complete 1 piked pushup

10 Burpees & 10 Banded Pull-ups/Jumping pull-ups OR 10 Burpees and 10 Ring Rows

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Cool-down/Trigger Ball/Foam Roll/Stretch

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