G
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Trigger/Warm-up/Mobilise/Activate
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1) Strict Ring Dip’s
a) 3-3-3-3-3 (climbing)
b) 10-10-10
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*1 min Rest between repeats.
**Weight or deload as needed!
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2) Complete the following for time:
60 DU’s
50 Box Jumps (61 cm/ 51 cm)
40 m Handstand walk (Substitution – HS at wall with weight shifting or Push-up hold with same side hip touch)
30 Burpee to Handstand kickup (at wall)
20 Strict HSPU’s
10 Muscle-up’s
5 Rope Climbs (Scaling – 20 Rope Pull-up’s/Rope Rows)
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Score = Time
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Cool-down/Trigger Ball/Foam Roll/Stretch
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