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

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1) Complete the following for time:

30 Thrusters (50kg/35kg)

20 Chest to Bar Pull-up’s

15 Box Jump Overs (76 cm/61 cm)

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Score = Time/TC plus 1 sec/rep missed

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then…

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2) AMRAP the following for 15 min:

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100 DU’s

50 WB’s (9,1kg/6.3kg – 10 ft target)

25 BB plate GTOH (20 kg/10kg)

15 BB Facing Burpees

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Score = Max Reps

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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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Featured Image – Super Team Podium at the Nutritech East Cape Champs – from left in 3rd, The 4 Muskateers, 1st The Super Troopers, and in 2nd Team High Impact.