Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Complete 3 Rounds of the following for time:

100 DU’s   

30 STOH 40kg from rack for back   

7 Muscle-ups

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TC = 15 min

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Score = Time/TC plus 1 sec/rep missed

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2) Back Squat 3-3-3-3-3 (climbing)

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Score = Load

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Advanced Program:

3) Strict HSPU – Max Reps – Max Reps – Max Reps

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Score = Total Reps

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Light Program

1) Complete 3 Rounds of the following for time:

75 Singles   

20 STOH (20kg/12kg)

10 Ring Rows

10 Dips

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TC = 15 min

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Score = Time/TC plus 1 sec/rep missed

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2) Back Squat 3-3-3-3-3 (climbing – to a comfortable but heavy load)

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Score = Load

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Cool-down/Trigger Ball/Foam Roll/Stretch

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