- 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!