M

Trigger/Warm-up/Mobilise/Activate

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1) Back Squat – Every 90 seconds complete 3 reps at (90% 1RM)

3-3-3-3-3

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Score = Load

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2) Complete 27-21-15-9 (i.e. similar to 15,3 from The Open, but start with Thrusters 1st! NB – must stick to time cap!)

Thruster (43 kg/29 kg)

Row (Cal) OR SDHP (20kg / 13kg)

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Score = Time Or Time plus 1 sec/Rep Missed

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Time Cap = 7 min

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Scaling – Scale the load appropriately

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Score = Reps achieved out of 100

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3) Tabata DU’s

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Score = Lowest Reps in any given set

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Lunchtime class practising synchronised handstand holds.