NECC ATHLETES  ONLY DO A BAR WARMUP AND A 2 ROUNDS OF THE METCON AT 80% PACE.

Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Overhead Squat – Find your new 1RM

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then…

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2) If you did not complete the AFL WOM 15.3A,B on Monday or Tuesday then do so today!

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AMRAP the following for 15 min’s i.e. 5 Rounds of the following for Max Reps:

1 min AMRAP – Box Jump Over’s (61 cm/51 cm)

1 min AMRAP – DU’s

1 min AMRAP – Bar Muscle-up’s

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Bar M-Up Scaling – 30 sec Pull-up’s (band as needed) and 30 sec Diamond Push-up’s (kneeling as needed)

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* The Motivator – Whenever you stop to rest or trip on the DU’s, complete 4 burpees before continuing (these 4 reps do not count for your score!)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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