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

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1) Workout 14.1

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MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders

34 kg power snatches, 15 reps

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 double-unders

25 kg power snatches, 15 reps

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Score = Total Reps

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then…

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2) AMRAP 5 mins

Wall Ball’s (10kg/7,5kg) (Class Thrusters – comp’s wall balls)

Every time you take a rest complete 5 Muscle-up’s before continuing.

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Score = Total Reps (include muscle-up’s)

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*****Lite Program – Rx

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1) Complete as many rounds and reps as possible in 10 minutes of:

30 Single Unders

15 Russian KB Swings (16kg/8-10kg)

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Score = Total Reps

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2) AMRAP 5 min:

Airsquats

Every time you take a rest complete 5 Ring Rows

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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