WM

Trigger/Warm-up/Mobilise/Activate

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1) OHS

3-3-3-3-3 (count loads >80% of 1RM)

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Score = Max Load

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then…

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2) Complete 4 Rounds of the following for time:

10 OHS 60 kg

500 m Row/ 400m Run

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Time Cap 12 min

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Score = Time or Time plus 1 sec/rep missed

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then…

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3) Finish with 5 “Skin the Cats” (rest as required between reps)

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Score = For quality

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – I am thinking of having one of these signs made for myself at the box.