G

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Trigger/Warm-up/Mobilise/Activate

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WOD

1) Back Squat (*last completed 3 April – if missed complete at 5% less on a & b)

a) 10-10-10 (65% 1RM)

b) 1 x 20 (55% 1 RM)

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Rest 90 sec

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Score = Loads

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then…

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2) AMRAP the following for 15 min:

1 Rope Climb

2 Burpee Box Jump Overs

4 Pistols

6 T2B

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Score = Total Reps

Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Rodger Hill about to perform his MU biathlon at last weekends FICT. What big lats you have there Rodgy! (pic courtesy Ruby Wolff)