- Trigger/Warm-up/Mobilise/Activate
- 1a) DeadliftÂ
- 3-3-3-3-3
- Alternating with…
- 1b) Strict Ring Dip’s
- 5 – 5 – 5 (rest 2 min between repeats)
- then…
- 3) Complete 9-7-5 of the following for time:
- Strict Ring Dip’s
- Deadlift (120 kg / 72 kg)
- Time Cap = 5 min
- Score = Time or Time plus 1 sec per rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch