- Trigger/Warm-up/Mobilise/Activate
- 1) Front Squat
- 10-10-10-10-10 (all 5 sets on 70% of your current 1 RM i.e. 5% higher than last week) If they missed last week then they do on 65% this week!
- * Rest precisely 90 sec between reps
- 2) Practice Bar Muscle-up’s
- Find your rep maximum on 1 attempt
- then…
- 2) Complete the following for time:
- 100 DU’s
- 30 Pull-up’s
- 70 Du’s
- 20 Pull-up’s
- 40 DU’s
- 10 Pull-up’s
- Time Cap 10 min
- Score = Time / Time plus 1 sec per rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch