• Trigger/Warm-up/Mobilise/Activate
  • 1a) Deadlift 
  • 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