• 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
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  • Time Cap 15 min
  • .
  • 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 Airbike