• Trigger/Warm-up/Mobilise/Activate

 

• “Fight Gone Bad” – 3 round variation:

 

• Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)
• – after round 1, rest 1 min before starting the second round of the same exercises.
• The stations are:

 

• 1.    Wall-ball: 9.1kg (20lb)/ 6.8kg (15lb)  ball, 3.048m (10ft) / 2.74m (9ft) target (AMRAP)
• 2.    Sumo deadlift high-pull (SDHP): 35kg / 20kg (AMRAP)
• 3.    Box Jump: 20″ / 50.8cm box (AMRAP)
• 4.    Push-press: 35kg / 20kg (AMRAP)
• 5.    Row: calories (Calories) Substitute with SDHP 20kg / 13kg (AMRAP)
• 6.      Rest

 

• The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point (unless substituted with SDHP’s). Score = Total Reps + Calories (if Rowed)

 

• then…

 

• 1) Back Squat 
• *10-10-10-10-10
• (70% of your current 1 RM across all sets – if you do not have a 1 RM for Back squat – add 20% to your current Front Squat 1RM)

 

• Score = time

 

• Cool-down/Trigger Ball/Foam Roll/Stretch

•  Feature Image of the Day – Dave giving Chris C a bit of a boost or as Chris says ‘Dave was holding me back’