• Trigger/Warm-up/Mobilise/Activate

  • 1) Push Press 
  • *5-5-5-5-5 (70% of your 1 RM)
  • 90 sec of rest between sets

  • then…

  • 2) Complete 4 Rounds of the following for time: 
  • *15 OHS (50 kg / 30 kg)
  • *50 SDHP (20 kg/13 kg) / 500 m Row

  • Score = Time

  • 3) Buy-out – *2 Min of cumulative Tuck Front Lever 

  • Cool-down/Trigger Ball/Foam Roll/Stretch