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

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1) Complete 3 rounds of the following:

Max HS walk

2 x L-sit rope climbs (4 m)

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Score = HS Walk Distance & Time

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Scaling –

80 Push-up hold – same side hip touch (40 e side – alternating)

2 x 12 Rope pull-up’s/Ring Rows and 1 x 10 sec L-sit

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Score = Time (record benchmark time)

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and

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2) In triples complete the following for 17 min:

1st Team Member – Completes 15 Burpees touching target 6 inches above max reach height

2nd Team Member – AMRAP – HSPU (strict or kipping)

3rd Team Member – AMRAP – Toes to Bar

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* 1st team member sets the pace of the change over!

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Scaling – Piked Push-ups and Knee raises or sit-up’s

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Score = Total reps including burpee reps

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Score = Time

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Featured Image – A massive thank you to all the helpers at the Nutritech East Cape Champs. Without you, the competition would not exist! Shevaughn and Jacques prep the equipment!