• Trigger/Warm-up/Mobilise/Activate
  • 1) Run 3 km for time!
  • then…
  • 2) Death by Pull-up’s:
  • 1st min – complete 1 pull-up
  • 2nd min – complete 2 pull-up’s
  • 3rd min – complete 3 pull-up’s
  • …continue until you can no longer complete the required number of pull-ups per min.
  • Cool-down/Trigger Ball/Foam Roll/Stretch