MG

Trigger/Warm-up/Mobilise/Activate

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1) Complete the following for time –

25 m walk, Rest 1 min

20 m walk, Rest 1 min

15 m walk, Rest 1 min

10 m walk, Rest 1 min

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Score = Time per interval (Record total fails)

* Scaling – Hand lifts / Pike push-up hand lifts / Push-up hip touches (4 reps per 1 m)

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then…

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2) Complete the following couplets for a total time:

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Complete 21-15-9 of the following…

SDHP (20 kg / 13 kg) or Row 210 m – 150 m – 90 m

Box Jumps (61 cm / 51 cm)

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straight into…

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Complete 21-15-9 of the following…

DU’s

Toes to Bar

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straight into…

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Complete 21-15-9 of the following…

10 m Shuttle Run (210 m – 150 m – 90 m)

HR Burpees

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Complete 21-15-9 of the following…

SDHP (20 kg / 13 kg) or Row 210 m – 150 m – 90 m

Strict HSPU’s (61 cm / 51 cm) – No kipping allowed (if you cannot do strict then scale to piked)

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Time Cap 20 min

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Score = Time OR Time plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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