• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Back Squat 
  • * 5-5-5
  • (80% of 1 RM)
  • .
  • then…
  • .
  • 2) AMRAP the following for 12 min:
  • .
  • Run 200 m (50 m x 4 shuttles)
  • 5 Muscle-up’s (Sub – 10 Pull-up’s & 10 Dip’s)
  • .
  • Score = Total Reps (count the 200 m run as 20 reps – round to the nearest 10m’s)
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Nolien on the walking lunge!