- Trigger/Warm-up/Mobilise/Activate
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- 1) Deadlift
- 5-5-5 (65% of 1RM)
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- Then…
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- 2) Complete 21-15-9-6-3 of the following for time:
- Front Squats (45kg /75 kg)
- Ring Dip’s
- .
- Time Cap 15 min
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- Score = Time or Time cap plus 1 sec/rep missed
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – Armand showing whose boss on the Assault AirbikeĀ